012617

Warm Up:

  • Run 400m
  • Bootstraps
  • Spiderman
  • Air Squat Negatives (10 sec) x 3
  • Shoulder Mobility
  • Pull-Ups x 10
  • Push-Up High Fives with a buddy x 10
  • 50 Wall Balls for time

Skill: Single Arm KB Swings

WOD:

14 min AMRAP

ascending ladder by 2 of:

  • Ring Push-Ups   +(feet on box - parallel)
  • Single Arm KBS (53/35)  +(70/53)

E2MOM - Rope Climb

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