061216

THERE IS NO OPEN GYM SUNDAY! ONLY A 9 AND 10AM CLASSES.

Warm Up:

  • Run 400m
  • Spiderman
  • Piriformis
  • Air squats x 15
  • Shoulder Mobility
  • Pull-Ups x 10
  • Russian Twists x 20
  • Push-Ups x 10
  • Pect Stretch on rig
  • Hollow Rocks x 20
  • Supermans x 20

WOD:

"Jonny Boi"

  • 50 Sit ups
  • 21 Strict Pull Ups
  • 21 Push Press 95#/65#
  • 400m Run
  • 15 Strict Pull Ups
  • 15 Push Press 115#/85#
  • 8oom Run
  • 9 Strict Pull Ups
  • 9 Push Press 135#/105#
  • 1 Mile Run
  • 50 Sit Ups

Body Weight Jonny Boi

  • 50 Sit ups
  • 21 Jumping Pull Ups
  • 21 Push Press (35/15)
  • 400m Run
  • 15 Jumping Pull Ups
  • 15 Push Press (35/15)
  • 800m Run
  • 9 Jumping Pull Ups
  • 9 Push Press
  • 400m Run
  • 50 Sit Ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com