061416

Warm Up:

  • Run 400m
  • Bootstraps
  • Back Roll to split
  • Quad Stretch
  • Iron Cross
  • Shoulder Mobility
  • OHS x 10
  • Ring Dips x 10
  • 1 min. plank hold
  • Pect Stretch on rig
  • Dynamic Push-Ups x 10
  • Med Ball Cleans x 5
  • Grasshoppers x 20

Skill: Work on Pistol Progressions (roll to pistol, pistol off box, pistol with band in rig)

WOD:

  • 10 Pistols
  • 20 Med Ball Cleans (20/14)
  • 30 Push-Ups
  • 40 Shoot Throughs (2 for 1)
  • 10 Muscle Ups
  • 40 Shoot Throughs
  • 30 Push-Ups
  • 20 MBC's
  • 10 Pistols
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com