011116

Warm Up:

  • High Knees
  • Butt Kicks
  • Side Shuffle
  • Carioca
  • Class Sprints:
    • 50% x 2
    • 75% x 2
    • 100% x 2
    • Sprints with 1/2 turn x 2
    • Sprints with full turn x 2
    • Sprints from Stomach x 2
    • Sprints from Back x 2
  • Shoulder Mobility
  • Bootstraps
  • Pull-Ups x 10
  • Air Squats x 15
  • Atomic Sit-Ups x 10

Skill: Double Unders/Triple Unders

WOD:

18 min. EMOM

  • Even Minutes Sprint 6 times wall to wall
  • Odd Minutes 1-3-5: 40 Double Unders
  • Odd Minutes 7-9-11: 10 Atomic Sit-Ups (25/15)
  • Odd Minutes 13-15-18: 10 burpees to the bar
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com