082416

Warm Up:

  • Run 400m
  • Bootstraps
  • Crossover Hamstring x 10
  • Air Squats x 10
  • Shoulder Mobility
  • Active Shoulders 5 sec. x 5
  • Pull-Ups x 10
  • Ring Dips x 10
  • Windshield Wipers x 10

Skill: 10 min. to work on one of the skills in the WOD

WOD:

14 min AMRAP

  • 1 Rope Climb
  • 10 Ring Dips
  • 1 Rope Climb
  • 1 Tire Flip
  • 1 Rope Climb
  • 10 Pull-Ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com