120117

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Warm Up:

  • High Knees
  • Butt Kicks
  • Side Shuffle
  • Carioca
  • Ninja Kicks
  • Quad Stretch on wall
  • Calf Stretch
  • Air Squat Neg x 5 (10 sec)
  • Shoulder Mobility
  • Goodmornings  x 10
  • L-Pull-Ups x 10
  • Push-Up Neg's (10 sec) x 5
  • Windshield Wipers x 10

SKILL: Review one arm KBS

WOD:

  • 3 min. Max Cals on airdyne
  • 2 min Max Deadlifts (155/105)  +(225/155)
  • 1 min Max Ball Slams
  • 1 min Max Flutter Kicks (4 for 1)
  • 2 min Max One Arm KBS (35/25)  +(53/35)
  • 3 min Sled Push (up and down driveway) (45/25)  +(70/45)

*30 sec. rest between rounds.


TODAY'S MINDSET

Clearing away some of that lactic acid build up from the week. Keep things light, get the blood pumping! Breathe and Smile. 

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