041216

Warm Up:

  • Jump Rope Fun x 3-5 min. (be creative with footwork!)
  • Side Lunges with reach x 10
  • Spiderman x 4
  • Shoulder Mobility
  • D/F Mobility
  • Air Squats with plate x 15
  • Wall Climbs x 3
  • Active Shoulders on wall 5 x 3 sec. (stay in wall climb, think pushing earth down)
  • Pull-Ups x 10
  • Ring Rows x 10
  • Shimmy SIt-Ups x 50

WOD:

"Karen"

  • 150 Wall Balls (20 to 10'/14 to 9')

Rest. Then,

  • Spend 10-15 min. Working on Flight School
    • Unbroken Double-Unders in the following order:
      • Advanced:         10,15,20,25...50.
      • Intermediate:     5,10,15,20,25.
      • Beginner:           1,2,3....10.
    • *Doubles must be unbroken for you to advance to next number.
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com