122316

Warm Up:

  • High Knees
  • Butt Kicks
  • Side Shuffle
  • Carioca
  • High Skips
  • Burpee Broad Jumps
  • Shoulder Mobility
  • Back Roll to split x 10
  • Air squats x 15
  • Push-Ups x 10
  • Pull-Ups x 10
  • L-Hold x 30 seconds


WOD:

"Roll the Dice"

25 min. AMRAP

Class will be split into 2 groups. Each group will have 1 die. Complete the following movements in order, rolling the die to find the amount of reps...

  • Burpee Waterfalls
  • Air Squats x 10
  • Wall Climbs
  • Pull-Ups x 5
  • Clapping Push-Ups x 2
  • Rounds of Cindy each
  • Bear Crawls (wall to wall)
  • AtlasStone LIfts
  • Box Jumps x 5
  • Wall Balls x 5
  • Side Shuffles (wall to wall)



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