011017

Warm Up:

  • High Knees
  • Butt Kicks
  • Side Shuffle
  • Carioca
  • Ninja Kicks
  • Wall Squats x 10
  • Shoulder Mobility
  • Wall Climbs x 3
  • Ring Rows x 10
  • ring Dips x 10
  • Vampire Sit-Ups x 20

Strength: Max Weight Chest to deck push-up

WOD:

18 min EMOM

minutes 0-2

  • 5 Ring Dips   +(10 ring Dips)
  • 8 Pistols   +(12 Pistols)

minutes 3-5

  • 5 HSPU  +(strict)
  • 10 Tuck-Ups

minutes 6-11

  • 6 TTB   +(10 TTB)
  • 10 OH Walking Lunges   +(95/65)

minutes 12-14

  • 5 HSPU  +(strict)
  • 10 Tuck-Ups

minutes 15-17

  • 5 Ring Dips   +(10 ring Dips)
  • 8 Pistols   +(12 Pistols)

 

 

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