042815

Warm Up:

  • Row 400 M
  • Side lunge with reach x20
  • Track Stretch x10
  • Quad Stretch
  • Should Mob
  • 15 OHS
  • 10 Strict Pull Ups
  • 10 TTR
  • 20 Hollow Rocks
  • 20 Windshield Wipers 
  • 2x3 Hips to Rings
  • 10 Push Ups With Roations'

Skill:

  • KBS

WOD:

3 Rounds

  • 250 Row M
  • 10 KBS 70/53
  • 10 Burpees
  • 10 KBS
  • 10 Burpees
  • 10 KBS
  • Row 250 M

5 Min Rest

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com