110716

Warm Up:

  • Run 400m
  • Spiderman
  • Calf Stretch
  • Air Squats x 10
  • Back Lunge with Twist x 10
  • Shoulder Mobility
  • Diamond Push-Ups x 10
  • Strict Pull-Ups x 5
  • Kipping Pull-Ups x 5
  • Hollow Hold x 30 sec
  • Superman Hold 30 sec.

Mobility: Lat Rolls, Banded Shoulder, 1st Rib Mobility

WOD:

13 min. AMRAP

  • 12 Wall Balls (20/14)
  • 10 Box Jumps (24/20)
  • 8 Pull-Ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com