041816

Warm Up:

  • Run 400m
  • Atlas Stretch
  • Bootstraps
  • Air Squats x 10
  • Shoulder Mobility
  • Bar Lat Stretch
  • Lat Rolls x 1 min each
  • KBS at wall x 10
  • Active Shoulder Max Hold
  • Hollow Rock/Superman Rolls x 10

Skill: Beat Swing/Kips

WOD:

"Nicole"

20 min. AMRAP

  • 400m Run
  • Max Rep Pull-Ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com