081615

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Warm Up:

  • Run 400m
  • bootstraps
  • spiderman
  • crossover hamstring x 10
  • quad stretch
  • shoulder mobility
  • OHS x 10
  • Pull ups x 15
  • Push ups with rotation x 10
  • hollow rocks x 20
  • superman rocks x 20

WOD

"Dobogai"

7 rounds: 

8 muscle-ups, 

22 yard farmer carry with 50/35LBS kettle bells

or

body weight Dobogai

7 rounds: 

8 burpees

8 pull ups

22 yd farmer carry

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