072016

Warm Up:

  • Run 400m
  • Bootstraps
  • Spiderman
  • Shoulder Mobility
  • Duck Walks with PVC
  • Dynamic Push-Ups x 10
  • Toes through Rings x 10
  • Ring Rows x 10
  • Pull-Ups x 10
  • Russian Twists x 50

Strength:

10 min EMOM

  • Bench Press - 3 @ 75%

WOD:

"Death by Pull-Ups"

  • ascending ladder of pull-ups (by 1) EMOM
  • if you fail before 10, complete up until mine 15 in burpees.
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com