092115

Warm Up:

  • Run 400m
  • Atlas Stretch
  • Bootstraps
  • Shoulder Mobility
  • Good Mornings
  • OHX x 10
  • Push Ups x 10
  • Ring Dips x 10
  • Pull Ups x 10

Skill: Kettle Bell Swings

WOD:

"Helen"

3 Rounds for time:

  • Run 400m
  • 21 KBS (53/35)
  • 12 Pull-Ups

Buy Out As a Class:

6 min. Abs

1 min each of :

  • Sit-Ups
  • Windshield Wipers
  • Hollow Rocks
  • Russian Twists
  • Supermans
  • Tuck-Ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com