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Warm Up:

  • Run 400m
  • Crossover Hamstring x 8
  • Walking knee to chest
  • Walking Quad Stretch
  • Single Leg Side Jumps x 10
  • Shoulder Mobility
  • HSPU Negatives (10 sec) x 3
  • Chin-Ups x 10
  • Roxanne Burpees

Skill: Man-Makers

WOD:

1 min at each station x 5 rounds with 1 min rest after each round

  • Man-Makers (40/25)
  • Side Box Step-Overs (24/20)
  • Row for calories
  • Rest 1 min.
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com