042515

runningwod.jpg

Warm up:

  • Run 200m
  • Calf stretch
  • Bootstraps
  • Run 200m
  • Atlas stretch
  • Spider-Man lunge
  • Run 200m
  • Shoulder mobility
  • Squats x20
  • Pull-ups x10
  • Hand Release Push-ups x10
  • V-ups x20

WOD:
In teams of 2, split reps as you wish. 1 person working at a time. Runs must be performed together:

  • Run 400m
  • 100 Wall Balls (20/14)
  • Run 400m
  • 80 Toes to Bar
  • Run 400m
  • 100 Box Jumps (24"/20")
  • Run 400m
  • 80 Hand Release Push-ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com