021616

Warm up:

  • 2 table rounds each
    • row for cal
    • piriformis stretch
    • air squats
    • back roll to split
    • mountain climbers
  • Shoulder Mobility
  • Pect Stretch on rig
  • Ring Rows x 10
  • Push-Ups x 15
  • Sit-Ups x 30

WOD:

"Fight Gone Bad"

3 or 5 Rounds rotating each minute

  • Wall Balls (20/14)
  • Sumo Deadlift High Pull (75/55)
  • Box Jumps (24"/20")
  • Push Press (75/55)
  • Row for Cal

Rest 1 min between Rounds

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