083115

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Warm up:

  • Run 800
  • Atlas stretch
  • Squat series
  • Crossover hamstring x 10
  • Iron cross x 10
  • Shoulder mobility
  • OHS x 15
  • Inch worms 
  • Wall climbs x 3
  • Pull ups x 10
  • Rvs push ups x 10
  • Windshield wipers x 20

 

Skill:

Spend 30 minutes working on a goal you have, either on the board or one you've been thinking of. Collaborate with your fellow athletes and coach to either reach this goal or get started on it today!

 

WOD:

10 min AMRAP

  • 3 x attempts of your goal movement
    • (this may be altered by you and the coach depending on the goal itself)
  • 5 burpees
  • Run 100m
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com