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WARM UP:

  • Row 750m
  • Spiderman Stretch
  • Quad Stretch on wall
  • 3rd World Squats x 10
  • Shoulder Mobility
  • Rvs. Push-Ups x 10
  • Pull-Ups x 10
  • Hollow Rocks x 20
  • Supermands x 20
  • Iron Cross x 4

SKILL: Double Unders

WOD:

  • 50 Double Unders
  • 50 Russian Twists (20/14)
  • 5 Bench Press (75% 1RM)
  • 40 Double Unders
  • 40 Sit-Ups
  • 4 Bench Press
  • 30 Double Unders
  • 30 Windshield Wipers
  • 3 Bench Press
  • 20 Double Unders
  • 20 Tuck Ups
  • 2 Bench Press

*Do not sub singles unless medically necessary. Scale doubles accordingly.

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