101216

Warm Up:

  • Run 800m
  • Atlas Stretch
  • Back Roll to Split
  • Backward Lunge with twist x 10
  • Shoulder Mobility
  • Pull-Ups x 10
  • Push-Ups with rotation x 10
  • Ring Dips x 10
  • Windshield Wipers x 10

Skill/Challenge: Rope Climbs/Max Rope Climbs 5 min.

WOD:

6 Rounds for time

  • 10 Ring Dips
  • 20 Walking Lunges

E2MOM - Rope Climb 

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