060116

Warm Up:

  • Run 800m
  • Bootstraps
  • Side lunge with twist x 10
  • Bear Crawl x 2
  • Burpee Broad Jumps x 2
  • Ring Pull-Ups x 5
  • Hips to rings x 5
  • Ring Dips x 10
  • Shimmy Sit-ups x 100

Skill: Max Height Seated Box Jump

WOD:

3 Rounds for time:

  • Run 400m
  • Broad Jump to wall
  • 15 HSPU
  • Bear Crawl back to door
  • Muscle Ups x 5 (sub jumping mm-ups)

 

 

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com