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Warm Up:

  • Run 400 M
  • Shoulder Mob
  • Gator Walks
  • Duck Walks
  • Iron Cross
  • Good Mornings
  • 15 KBS
  • 10 Ring Dips
  • 15 BB Front Squats
  • 20 V-Ups

WOD:

  • 50 KBS (2/1 pood)
  • 5 Rope Climbs
  • 40 Deadlifts (185/125)
  • 4 Rope Climbs
  • 30 Ring Dips
  • 3 Rope Climbs
  • 20 TTB
  • 2 Rope Climbs
  • 10 Squat Cleans (185/125)
  • 1 Rope Climb
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com