032116

Warm Up:

  • Row 1000m
  • JUST KIDDING! We don't have to worry about Rowing! WOOHOO!
  • (OK, but Row 400m to warm up)
  • Bootsraps
  • Spiderman
  • Leg Swings x 10 each leaf, each way
  • Piriformis
  • Shoulder Mobility
  • Banded Shoulder
  • OHS x 10
  • Pull-Ups x 10
  • Push Ups with rotation x 10
  • Hollow Rocks x 20
  • Supermans x 20

Strength: 3RM Thruster

WOD:

Jailhouse 12 of:

  • Thrusters (115/75)
  • Box Jumps
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com