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Warm Up:

  • High Kness
  • Butt Kicks
  • side shuffle
  • carioca
  • Run 800m
  • Spiderman x 8
  • iron cross
  • cobra stretch
  • shoulder mobility
  • dirty dancing x 20
  • med ball cleans x 15
  • pull-ups x 15
  • shoulder taps x 10
  • sit-ups x 25

 

Skill Progression:

  • kipping pull-ups, CTB, bar muscle-up

 

WOD:

4 rounds

•Max unbroken Wall Balls x 2 with 1min break between (20/14)

followed by:

•3 x Monkey Complex

▪(1 pull up, 1 CTB, 1 Bar Muscle Up)

▪(sub: 2 pull ups and 10 sec negative with no band)

 

*Score is not only your time, but your total wall balls.

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