061015

Warm Up: 

  • Run 400m
  • Track Stretch
  • Quad Stretch
  • Calf Stretch
  • Spiderman
  • Piriformis
  • Air Squats x 15
  • Rvs Push Ups x 15
  • HSPU x 5
  • Pull-Ups x 10

 

WOD:

Sprint 400m for time

Rest 1-2 minutes (until class is ready)

10min. EMOM

  • Even minutes: Sprint 100m + 3 burpees
  • Odd Minutes: Core exercise
  • - sit-ups
  • - russian twists (20/14)
  • - windshield wipers
  • - hollow rocks
  • - supermans

Strength:

  • 4x3 Front Squats with 2 second pause at bottom
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com