062416

Warm Up:

  • Run 400m
  • Bootstraps
  • Spiderman
  • Piriformis
  • 3rd World Squats with plate x 10
  • Shoulder Mobility
  • Ring Rows x 10
  • Toes through rings x 5
  • Hips to rings x 5 (in rig with band if needed)
  • Med Ball Cleans x 10

Skill:

Hips to Rings, Transitions over the rings - "look at ceiling, look at the floor" - using bands in rig to start, then jumping, then muscle ups

WOD:

3 Rounds for time:

  • 21 Wall Balls
  • 15 TTB
  • 9 HSPU

*Finish with Max Muscle Ups in 5 min.

  • sub muscle ups in rig with band, or jumping...use rings whenever possible
  • score is final time and muscle ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com