101816

Warm Up:

  • Run 400m
  • Walking atlas stretch length of driveway
  • Spiderman
  • Ninja Kicks
  • Inch-Worms
  • Grasshoppers x 20
  • MedBall Cleans x 10
  • Shoulder Mobility
  • Pull-Ups x 5
  • Med-Ball Pull-Ups x 5
  • Russian Twists x 30

Skill/Strength: Tire Flips

WOD:

5 Rounds

  • 20 Wall Balls (20/14)
  • 10 burpees over the medball
  • 5 Med-Ball Pull-Ups (hold with legs) - sub with band or med ball ring rows, or no ball
  • 1 tire flip

 

 

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