051616

Warm Up:

  • Run 400m
  • Spiderman
  • Piriformis
  • Quad Stretch
  • Shoulder Mobility
  • 2 Tabata Rounds Each:
    • Jumping Jacks
    • Side leg raises (10 sec each side)
    • Ring Rows
  • Wall Climbs x 3
  • Shoulder Taps x 10
  • Windshield Wipers x 10

Skill: Rowing

WOD:

7 min AMRAP:

  • Row 15 Cal.
  • 8 Rower Facing Burpees

REST 1 min.

7 min. AMRAP

  • Run 200m
  • Handstand Walk 10' (or 10 shoulder taps)
  • 25 sit-ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com