102116

Warm Up:

  • Row 500m
  • Boostraps
  • Atlas Stretch
  • Air Squats x 15
  • Shoulder Mobility
  • Active Shoulders x 10
  • Pull-Ups x 5
  • Strict Pull-Ups x 5
  • Dynamic Push-Ups x 10
  • Sit-Ups x 40

WOD:

Lurong Re-Test. Complete at the same level you did last time. Compare scores.

Level 3

2 Rounds for time

  • 500m Row
  • 40 Goblet Squats (53/35)
  • 30 Wall Sit-Ups
  • 20 Deficit Push Ups
  • 10 Strict Pull-Ups

Level 2

2 Rounds for time

  • 500m Row
  • 40 Air Squats
  • 30 Wall Sit-Ups
  • 20 Push Ups
  • 10 Pull-Ups

Level 1

1 Round for Time

  • 500m Row
  • 40 Air Squats
  • 30 Wall Sit-Ups
  • 20 Knee Push Ups
  • 10 Rong Rows
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com