071515

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Warm Up

  • Run 800m
  • Calf stretch
  • Bootstraps
  • Spider-Man lungs
  • Atlas stretch
  • Shoulder mobility
  • Lunges x20
  • Pullups x10
  • Hand release push-ups x10
  • Hollow rocks x20

 

WOD:

'Nicole'

20min AMRAP:

  • 400m Run
  • Max Rep Pullups

Cash Out:

6min Abs (1min each of hollow rocks, V-ups, Russian twists, tuck ups, superman rocks, plank hold)

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