060915

Warm up:

  • Run 400m
  • Atlas stretch
  • Bootstraps
  • Spider-Man
  • Iron cross
  • Windshield wipers x20
  • Shoulder mobility
  • Ohs x10
  • Push ups with rotation x 10
  • Bear crawl x 2
  • Ring rows x 10
  • Ring dips x 10

Skill:

  • Atlas stones

Wod

7 RFT

  • Bear crawl white board to rig 
  • 5 box jump overs in the middle
  • 10 TTB at the rig
  • Bear crawl and box jump over back
  • 5 Atlas stones at white board (95/65)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com