090915

arm Up:

  • Row 500m
  • Track Stretch
  • Quad Stretch
  • Mountain Climbers x 10
  • Shoulder Mobility
  • Banded shoulder stretch
  • Standing Inch Worms x 10
  • Walking Lunges x 20
  • Cobra Stretch
  • Pull Ups x 5
  • CTB x 5
  • Push - Ups x 10
  • Toes through Rings x 10

Skill: Kipping Hips to rings

  • 50 Pull-Ups
  • 50 sit - ups
  • 40 KBS (53/35)
  • 40 sit - ups
  • 30 Burpees (24/20)
  • 30 Sit - ups
  • 20 Front Rack Lunges (115/75)
  • 20 sit - ups
  • 10 Muscle Ups (sub - hips to rings)
  • 10 sit-ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com