080615

Warm Up

  • 2min Jump Rope
  • Bootstraps
  • Atlas stretch
  • Shoulder mobility
  • Good mornings x10
  • Air squats x10
  • Ring rows x10
  • Ring dips x10
  • Russian twists x20


Mobility:

  • Quad Smashing


WOD:

  • 70 Double Unders
  • 60 Tuck Ups
  • 50 KB Swings (70/53)
  • 40 Ground to Overhead (45/25# plate)
  • 30 Box Jump Overs (24"/20")
  • 20 Ring Dips
  • 10 Ball Slams

*row 500m somewhere in there! Athlete's choice of when.
 

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