071416

Warm Up:

  • Row 500m
  • Side Lunge with twist x 10
  • Walking Quad Stretch
  • Shoulder Mobility
  • OHS x 10
  • Goodmornings x 10
  • Crossover Hamstring x 10
  • Ring Rows x 10
  • Med Ball Windshield Wipers x 10
  • Cobra Stretch

Strength:

  • Deadlift 3RM (from deficit if mobility allows for perfect form only)

WOD:

Tabata Rounds of:

  • Russian Twists
  • Ball Slams
  • Rong Rows from a box
  • Air Squats
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com