051216

Warm Up:

  • Run 400m
  • Burpees to the bar x 10
  • Wall Climbs x 3
  • Wall Squats x 10
  • Shoulder Mobility
  • 3 second pause at bottom - air squats x 10
  • Side lunge with reach x 10
  • L-Sit x 1 min.
  • L-Sit-Pull-Ups x 5
  • Ring Dips x 10

Strength: Max Effort KBS (53/35)

WOD:

With a Continuos Tabata Clock, only working in the 20sec. intervals:

2 Rounds of:

  • 35 Grasshoppers
  • 25 Air Squats
  • 15 Pull-Ups
  • 5 Hang Cleans (185/135)
  • 5 HSPU
  • 15 Sumo Deadlift
  • 25 Tuck Ups
  • 35 KBS (53/35)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com