082616

Warm Up:

  • Run 400m
  • Bootstraps
  • Spiderman
  • Side lunge with reach x 10
  • Air Squat x 10
  • Shoulder Mobility
  • Rvs. Push-Ups x 10
  • Pull-Ups x 10
  • Ring Dips x 10
  • Hollow Rocks x 20
  • Superman hold 30 sec.

Skill: Review movements in WOD

WOD:

  • 50 KBS (53/35)(70/53)
  • 50 Air Squats
  • 40 Shoulder to OH (45/35)(115/75)
  • 40 Push-Ups
  • 30 Deadlifts (135/95)(225/155)
  • 30 TTB
  • 20 DB Squat Cleans (35/25)
  • 20 Pull-Ups
  • 10 Back Squats (135/95)(225/155)
  • 10 muscle-ups (sub jumping or muscle ups in rig)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com