020516

Warm Up:

  • Row 500m
  • Bootstraps
  • Atlas Stretch
  • Calf Stretch
  • Shoulder Mobility
  • OHS x 10
  • Good morning x 10
  • Pull-Ups x 15
  • Dynamic Push-Ups x 10
  • Windshield Wipers x 10
  • Goat Work 3-5 min

Skill: Floor Wipers

WOD:

"300"

  • 25 Pull-Ups
  • 50 Deadlifts (135/95)
  • 50 Push-Ups (chest to deck)
  • 50 Box Jumps (24"/20")
  • 50 Floor Wipers (135/95)
  • 50 Clean and Press (45/35)
  • 25 Pull-Ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com