122316

Warm Up:

  • High Knees
  • Butt Kicks
  • Side Shuffle
  • Carioca
  • Ninja Kicks
  • Back Lunge with Twist x 10
  • Shoulder Mobility
  • Wall Angels
  • Strict Pull-Ups x 5 (sub attempts, no bands)
  • Push Ups with rotation x 14
  • Hollow Rock x 25
  • 75 air squats for time

Strength:

  • Bench Press 7 x 3, increasing weight

WOD:

10 min. AMRAP

  • 4 Pull-Ups  (no bands allowed today, use a box if necessary, advanced do L-Pull Ups)
  • 8 Box Jumps (24/20)
  • 10 Bulgarian Squats off box  (25/15)  +(45/30)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com