081315

Warm Up:

  • Row 250m
  • Run 400m
  • Row 250m
  • Squat series
  • Scorpion stretch
  • shoulder mobility
  • OHS x 10
  • Rvs Push ups x 10
  • Pike Push ups x 5
  • Walking Lunges x 20
  • Hollow Rocks x 20
  • Superman x 20

Skill/Strength:

  • Archer Push Ups
    • Progression: Standing in ER, standing archer, step back and archer, step back again, etc..

WOD:

40 sec ON/20 sec OFF, rotating stations each minute for 24 min.

  • HSPU (advanced try ring HSPU)
  • Row (for cal)
  • Alternating KB squat cleans
  • Back rack step ups (115/75/24"/20")
  • Keg C&J
  • Plank with alternating hip drop
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com