072215

Warm Up:

  • Row 20 cal
  • spiderman stretch
  • piriformis stretch
  • bootstraps
  • iron cross
  • windshield wipers x 20
  • shoulder mobility
  • TTR x 10
  • Max strict pull-ups
  • Dynamic push ups x 10
  • sit ups x 25
  • KBS x 10

 

WOD:

7 min AMRAP

  • 15 KBS
  • 15 box jumps

rest 3 min.

3 rounds of:

  • 2 monkey complex (2 TTB, 1 pull up, 1 CTB, 1 bar muscle up) 
    • (sub: 2 knee to chest, 2 jumping pull ups, 2 knees to chest) 
  • 20 sit ups
  • 3 box jumps (36”/30")
  • 30 air squats
  • 4 HSPU
  • 40 DU’s
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com