082516

Warm Up:

  • Run 200m
  • 25-50 Double Unders
  • Quad Stretch on wall
  • Butterfly Stretch
  • Jumping Lunges x 10
  • Shoulder Mobility
  • Pect Stretch on Rig 1 min each side
  • Push-Ups x 5
  • Push-Ups with rotation x 6
  • Negative HSPU x 3 (10 sec.)
  • Hollow Hold x 1 min.
  • Superman hold x 1 min.

Strength:

Bench Press 2 RM

WOD:

12 min. time cap.

  • 50 HSPU for time

* there is a 15 Double-Under Buy In to kick up to the wall. To start, and each time you come off.

*Advanced will do 25 DU's unbroken.

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com