020617

Warm Up:

  • Row 30 cal
  • Bootstraps
  • Quad Stretch
  • Piriformis
  • Shoulder Mobility
  • Med Ball Cleans x 10
  • Wall Balls x 10
  • TTB Jailhouse 5
  • Pull-Ups x 10
  • Ring Dips x 10

Skill: Rowing Technique

WOD:

14 min AMRAP

  • Row 60 cal
  • 50 TTB
  • 40 Wall Balls (20/14)
  • 30 Cleans (135/95)
  • 20 Pull-Ups  +(advanced = muscle ups)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com