011317

Warm Up:

  • Row 30 sec on 30 off x 4 rounds
  • High Knees
  • Butt Kicks
  • Side Shuffle
  • Carioca
  • Jumping Jacks x 20
  • Mountain Climbers x 20
  • Shoulder Mobility
  • BB Hang Clean and Jerk x 10
  • BB Goodmornings x 10
  • Buddy Leg Throw Downs x 10

Mobility:

Buddy Quad Smash; Foam Roll ITB; Bar roll Calves x 1 min each leg, each group

WOD:

1 Round:

  • Row 40 Cal
  • Run 400m

2 Rounds:

  • Row 20 Cal
  • Run 200m

3 Rounds:

  • Row 10 Cal
  • Run 100m

**If all rowers are taken, sub double calories on airdyne

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