082216

Warm Up:

  • High Knees
  • Butt Kicks
  • Walking KTC
  • Side Lunges x 2
  • Burpee broad jumps
  • Calf Stretch
  • 3rd world squats x 10
  • Shoulder Mobility
  • OH Walking lunges x 10
  • Active Shoulder x 10
  • Strict Pull-Ups x 10
  • Dynamic Push Ups x 10
  • Russian Twists x 20

 

Skill/Practice: Pistol Progressions

WOD:

  • Run 1 mile
  • 20 ft. Handstand Walk (or 20 shoulder taps)
  • 20 Pistols
  • 20 TTB
  • 20 Burpees
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com