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Warm Up:

  • Run 400m
  • Atlas Stretch
  • Spiderman
  • Cobra Stretch
  • Wall Squats with buddy T/S push x 3
  • Shoulder Mobility
  • Goodmornings x 10
  • Pull-Ups x 10
  • Knuckle Push-Ups x 10
  • V-Ups x 20

Mobility: Roll Quads, Roll ITB, Roll Calves

WOD:

  • Run 400m
  • 5 Man-Makers (30/20)  +(50/35)
  • 4 Bar Muscle Ups (sub jumping BMU)
  • 20 Pull-Ups  +(CTB)
  • 10 Deadlifts (185/125)  +(225/155)
  • 5 Man-Makers
  • 4 Ring Muscle Ups (Sub 10 Ring Dips)
  • 20 KBS (53/35)  +(70/53)
  • 10 Deadlifts
  • 5 Man-Makers
  • 4 Bar Muscle Ups (sub Jumping BMU)
  • Run 400m
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com