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Warm Up:

  • Airdyne :30 on :30 off x 4
  • Bear Walks x 1 min.
  • Back Lunge with twist x 10
  • Mountain Climbers x 20
  • Jumping Air Squats x 10
  • Shoulder Mobility
  • Banded Shoulder
  • Pull-Ups x 10
  • Push-Ups with rotation x 10
  • Sit-Ups x 35

Skill: Single Leg Box Jumps for height - must be able to do both legs individually for height to count

WOD:

4 Rounds 

  • 10 Ring Dips  +(muscle-up ring dips)
  • 12 Wall Balls (20/14)  +(25/20)
  • 14 Box Jump Overs (24/20)  +(30/24)

TODAY'S MINDSET

Gymnastics today. Building explosive power with single leg jumps as the skill. (also, facing fears!) Triplet for the wod to burn those lungs ad build your engine. The third round should be where you start to hit the wall. If not, adjust your speed and keep it below the red line until that last round!

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