092216

Warm Up:

  • Row 20 calories
  • Quad Stretch
  • Calf Stretch
  • Cobra Stretch
  • Shoulder Mobility
  • OHS x 10
  • Dirty Dancing x 20
  • Med-Ball Cleans x 10
  • Pull-Ups x 10
  • Ring Push-Ups x 10
  • Windshield Wipers x 20

WOD:

In 3 minutes:

  • Row 500m, then
  • Max Med-Ball Cleans (20/14) with remaining time

at the 3 min mark, begin:

5 rounds of:

  • 10 Ring Push-Ups
  • 30 Russian Twists
  • Run 200m with Med Ball

 

 

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