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Warm Up:

  • Row 500m
  • Atlas Stretch
  • Hip Circles 10 and 10
  • Piriformis
  • 3rd World Squats x 10
  • Shoulder Mobility
  • Inch Worms
  • Pull-Ups x 15
  • Pike Push-Ups x 10
  • V-Ups x 10
  • Goat Work x 5 min.
    • Max Handstand holds (box if needed), 15 Air Squats with a band around knees, Front rack Mobility, Max Ring Rows

Skill: Burpees

WOD:

  • 5 min. Burpees (advanced 7 min.)

Rest 2 min.

7 min. AMRAP 

  • 7 HSPU
  • 7 V-Ups


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