092915

Warm Up:

  • Row 500m
  • Bootstraps
  • Quad Stretch
  • Hip Swings x 10 each way
  • 3rd world squats x 10 (with plate if nec.)
  • Shoulder Mobility
  • Buddy wall ball passes
    • back to back R x 10
    • back to back L x 10
    • Over under x 10
  • Monkey Complex Pull ups x 3 (use bands or box)
    • pull-up
    • CTB
    • bar muscle up
  • Ring Dips x 10
  • Hollow Rocks x 20
  • Supermans x 20

Skill: Double/Triple Unders

WOD:

  • Row 2k for time

Rest/Switch

  • "Annie"
  • 50-40-30-20-10
    • DU's 
    • Sit-Ups


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