100316

Warm Up:

  • Run 400m
  • Double Unders x 1 min.
  • Back Roll to split x 8
  • Side Lunge with Reach x 10
  • Med Ball Cleans x 10
  • Shoulder Mobility
  • HSPU Neg. (10 sec) x 3
  • Pike Push-Ups x 10
  • Beat Swings x 15
  • Pull-Ups x 10

WOD:

  • 50 DU's
  • 40 Med Ball Cleans (20/14)  +(25/20)
  • 30 HSPU
  • 20 KBS (53/35)   +(70/53)
  • 10 Jumping Bar Muscle Ups   +(Bar Muscle Ups)
  • Row 500m
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com