011316

Warm Up:

  • High Knees
  • Butt Kicks
  • Side Shuffle
  • Carioca
  • Spiderman Walks
  • Duck Walks
  • Air Squats x 10
  • Shoulder Mobility
  • Goodmornings x 10
  • Wall Angels x 10
  • Rvs Push Ups x 10
  • Windshield Wipers x 10
  • Ring Dips x 10

Skill: Rope Climbs

Challenge: 3 min. AMRAP L-Sit Legless Rope Climbs 

WOD:

7 Rounds

  • 5 burpees over the bar
  • 2 Rope Climbs
  • 10 Deadlifts (225/155)

Buy Out : Max KBS (53/35)

*Score is time to finish 7 rounds and your max KBS

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