033117

Warm Up:

  • Airdyne/Row Intervals 1 min on 1 off x 4
  • Spiderman
  • Back Lunge with twist x 10
  • Shoulder Mobility
  • KBS x 10
  • Ring Dips x 10
  • Hollow Rocks x 30
  • Max HSPU 2 min.

WOD:

12 min AMRAP

  • 8 Ring Dips  +(4 x [muscle up + ring dip])
  • 10 Jumping Lunges
  • 8 HSPU
  • 10 Deadlifts (185/125)  +(225/185)

 

 

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