040715

Warm up:

  • Row 200 legs and hips only
  • Row 250 
  • Spider-Man
  • Track stretch
  • Shoulder mobility
  • Squat series
  • 15 squats
  • 10 clapping push ups
  • 10 strict pull ups
  • 10 ring dips
  • 20 dirty dancing
  • 20 hollow rocks
  • 20 supermans

 

Skill:

muscle up progressions

- transition from floor 

- transition from band

- kip to hips on rings 

 

Wod: 

14min AMRAP

  • 2  muscle ups (sub 2 kips hips to rings)
  • 4 hang cleans (155/125)
  • 8 box jumps
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com