062615

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Warm Up:

  • Row 500m
  • Spider-Man lunge
  • Bootstraps
  • Atlas stretch
  • Shoulder mobility
  • Dirty dancing x15
  • Air squats x20
  • Burpees x10
  • Pull-ups x10
  • Russian twists x40 

 

Mobility:

  • Quad Smashing
  • Butt to Wall
  • Pisiformis

WOD:

12min AMRAP:

  • 5 Clean (155/115)
  • 10 Burpees
  • 15 Pull-ups 
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com