021617

Warm Up:

  • Airdyne Sprints 3 x 30 sec.
  • Bear Walks x 1 min
  • Ninja Kicks 
  • Side Lunge with twist x 10
  • Backwards lunge with twist x 10
  • Shoulder Mobility
  • 3 rounds:
    • 3 pull-ups. 2 CTB, 1 Bar Muscle-Up (use box if necessary)
  • HSPU x 20
  • Windshield wipers x 10

Strength:

  • Dumbbell Bench Press 5 x 7-15 (AHAP)
    • if 55 is light for you, do 10-15 reps
    • otherwise find a heavy weight to do your 5x7 

- between each set do 20 dumbbell step-ups (24"/20")

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