012017

Warm Up:

  • Sprint 100m on Rower x4 with 30 sec rest
  • Back Roll to split x 8
  • Atlas Stretch
  • Piriformis
  • D/F Mobility
  • Shoulder Mobility
  • Ring Rows x 10
  • Push-Ups x 15
  • Hollow Rock Hold x 30 sec
  • Superman Hold x 30 sec.
  • 3 Tabata Rounds each
    • Jumping Air Squats
    • BB Bent Over Rows

Skill: Chest to bar - jumping, kipping, butterfly

WOD:

21-15-9

  • Ring Dips    +(muscle-up Ring Dips)
  • Pistols

then, immediately following,

9-15-21

  • CTB (**sub jumping - CHEST MUST HIT BAR FOR REP TO COUNT**)
  • Burpee to Bar

 

 

 

 

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