072015

Warm Up:

  • Row 500m
  • bootstraps x 10
  • spiderman x 4
  • crossover hamstring x 10
  • quad stretch
  • shoulder mobility
  • OHS x 10
  • air squats x 15
  • pull-Ups x 15
  • push- ups x 15
  • GHD sit ups x 15
  • Med Ball Cleans x 15

Mobility: T/S mobility with peanut and bar / Lat stretch with band and/or prayer stretch on bench

WOD:

“The West Babylon Crippler”

150 Wall Balls for time

followed immediately by a 1 mile run

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