092916

Warm Up:

  • Run 400m
  • Piriformis
  • Calf Stretch
  • Bootstraps
  • Air Squats x 10
  • Shoulder Mobility
  • Strict Pull-Ups x 10
  • Strict Ring Dips x 10
  • Sit-Ups x 20

Skill: Flight School (5,10,15,20,25)  +(10, 15, 20.....50)

WOD:

4 Rounds for time:

  • 25 Double Unders  +(10 Triple Unders)
  • 15 V-Ups
  • 10 SDHP
  • 5 BB Roll-Outs
  • Run 400m
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com