070716

Warm Up:

  • Run 400m
  • Bootstraps
  • Cobra Stretch
  • Walking KTC x 10
  • Shoulder Mobility
  • Air Squats x 10
  • Active Shoulders (10 sec) x 3
  • Pull-Ups x 12
  • KBS at wall x 10
  • Sit-Ups x 25

 

WOD:

Choose One:

A - "Helen"

3 Rounds for time:

  • Run 400m
  • 21 KBS (53/35)
  • 12 Pull-Ups

OR

B - EMOM for as long as you can..30 min max

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

If you finish either wod in 15 min or less...

Strength:

  • Front Squats 5 x 3 @ 80%
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com