100716

Warm Up:

  • Row 250m
  • Double Unders x 2 min.
  • Butt to Wall x 2 min.
  • Air Squats x 15
  • Shoulder Mobility
  • Push-Ups with rotation x 10
  • Beat Swings x 10
  • Pull-Ups x 10
  • Sit-Ups x 50

Skill:

Kettle Bell Swings

WOD:

10 min. AMRAP

  • 15 Wall BallsL3=(20 to 10'/14 to 10') L2=(14 to 10'/10 to 10') L1=(14 to 9'/10 to 9')
  • 30 KBS L3=(70/53) L2=(53/35) L1=(35/26)
  • Double Unders L3=(60) L2=(30) L1=(60 singles)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com