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Warm Up:

  • Run 400m
  • Bootstraps 
  • Calf Stretch
  • Air Squat Negatives (10 sec.) x 3
  • Air Squats x 10
  • Shoulder Mobility
  • Pull-Ups x 10
  • Dynamic Push-Ups x 10
  • Tuck-Ups x 20
  • 30 wall balls for time

Mobility:

Roll Calves with bar; Bear Walks 2 min

WOD:

4 x 5 min. Rounds of:

  • Run 400m
  • 5 Pull-Ups  +(CTB)
  • 10 Push-Ups
  • 15 Air squats  +(goblet squats 53/35)

**rest with remaining time, start again on the 5 min marks

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