100516

Warm Up:

  • Run 400m
  • Cobra Stretch
  • Iron Cross
  • Back roll split x 10
  • Shoulder Mobility
  • Active Shoulders (5 sec x 5)
  • Diamond Push-Ups x 10
  • Pull-Ups x 10 +(strict ring pull-ups/muscle ups x 5)
  • Grasshoppers x 25

Skill:

Kipping Pull-Ups

WOD:

EMOM for as long as possible

  • 5 burpees to the bar  +(burpees to rings)
  • 5 pull-ups  +(5 Muscle Ups)
    • when you fail, go to 3 reps each, when you fail at 3, buy out with 25 burpees.

**time cap is 15 minutes. if you make the 15 minutes, you must buy out with 25 burpees to get your end time.

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