120616

Warm Up:

  • Run 400m
  • Spiderman
  • Bootstraps
  • Walking Lunges x 10
  • Shoulder Mobility
  • Active Shoulders (3 sec) x 5
  • Beat Swings x 10
  • Pull-ups x 10
  • Ring Dips x 10
  • Dragon Flags x 5
  • 2 min AMRAP:
    • 5 Wall Balls
    • 10 Russian Twists 

Skill: Pull-Ups/CTB

WOD:

4 Rounds:

  • Run 400m
  • 2 Rounds of:
    • 10 Pull-Ups +(CTB)
    • 25 Sit-Ups
    • 2 Wall Climbs

*20 min Time Cap

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