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Warm Up:

  • Row 30 calories
  • Quad Stretch
  • Calf Stretch
  • Crossover Hamstring x 8
  • Shoulder Mobility
  • 3 x 10 CTB
  • 3 x 25 air squats AFAP, rest 30 sec.
  • 3 x max effort HSPU
  • Hollow rocks x 20
  • Supermans x 20

WOD:

"The Ghost"

6 Rounds of:

  • 1 minute of rowing
  • 1 minutes of burpees
  • 1 minutes of Double Unders
  • 1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score.

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