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Warm Up:

  • Row 400m
  • Squat Series
  • Air Squats x 15
  • Shoulder Mobility
  • OHS x 10
  • Ring Rows x 10
  • Push-Ups x 10
  • CTB x 10
  • Hollow Rocks x 20
  • Supermans x 20
  • Goat Work 5 min.
    • Wall Squats for form (8-10 reps without falling), Hollow Rock Progressions (working up to 20 solid hollow rocks), Push-Ups for virtuosity (8-10 on knees, then 8-10 in plank)

WOD:

3 Rounds:

2 min. on, 1 min. off:

  • Row for Cal
  • Pull-Up, CTB, TTB
    • (string them together if possible, if not do all three for one rep)
  • Sit-Ups


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