021916

Warm Up:

  • Row 500m
  • Atlas Stretch
  • Bootstraps
  • Wall squats x 10
  • Shoulder Mobility
  • Shoulder taps x 10
  • strict Pull-Ups x 5
  • Push ups with rotation x 10
  • 3 min abs
    • sit-ups
    • russian twists
    • L-hold in rings

Skill: Handstands/Handstand Walks

WOD:

10 rounds of Cindy

  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

E2MOM : 10 shoulder taps (or 10m handstand walk)

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