010516

Warm Up:

  • Row 500m
  • Bootstraps
  • Spiderman
  • Shoulder Mobility
  • GoodMornings x 10
  • OHS x 10
  • Inch Worms 
  • Backwards Crab Walk
  • Frontwards Crab Walk
  • Pull-Ups x 10
  • Rvs Push-Ups x 10
  • Dragon Flags x 5

WOD:

OTC Repeatability Test

3 rounds, at 100% effort:

  • Row 250m
  • 10 Kettlebell Swings 70/53lbs
  • 10 Burpees
  • 10 Kettlebell Swings 70/53lbs
  • 10 Burpees
  • 10 Kettlebell Swings 70/53lbs
  • Row 250m

Rest 10 minutes between rounds

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