120216

Warm Up:

  • Airdyne 60 cal
  • Crossover hamstring x 8
  • Back roll to split x 8
  • Quad Stretch
  • Bear Walks x 1 min.
  • Air Squats x 20
  • Shoulder Mobility
  • Ring Rows x 10
  • 20 ring dips for time
  • 50 Sit-Ups for time

WOD:

Tabata Holds:

5 rounds each

  • Front Rack Frankenstien Hold (45/35)  +(75/55)
  • Hollow Rock Hold
  • OH Bar Hold
  • L-Hold (parallettes)

Recover.

30 seconds on, 30 seconds off for 4 rounds each, then rotate:

  • Row for cal
  • Airdyne
  • Bear Crawls

 

 

 

 

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