071116

Warm Up:

  • High Knees
  • Butt Kicks
  • Side Shuffle
  • Carioca
  • Quad Stretch into hip flexor stretch on wall
  • Duck Walk
  • Inch Worms
  • Jumping Lunges x 10
  • Shoulder Mobility
  • Pull-Ups x 10
  • Ring Dips x 10
  • Tuck-Ups x 20

CORE STRENGTH:

  • Max sit-ups - 5 min.

WOD:

  • 10 Ring Dips
  • Run 100m
  • 20 TTB
  • Run 200m
  • 20 Ring Dips
  • Run 400m
  • 10 TTB
  • Run 800m
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com