052616

Warm Up:

  • Run 800m
  • Bootstraps
  • Burpees to the bar x 10
  • Shoulder Mobility
  • Pect Stretch on Rig
  • Ring Rows x 10
  • Ring Dips x 10
  • Active Shoulders 3 sec. x 10
  • Pull-Ups x 10
  • BB Hang Cleans (fast elbows) x 10
  • BB Front Squat x 10

Skill: Double/Triple Practice (5-10 min)

WOD:

6 Rounds:

  • Row 25 cal.
  • 50 Double Unders
  • 15 Pull-Ups
  • Rest 2 min.
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com