041917

Warm Up:

  • Run 400m
  • Spiderman with reach x 8
  • Back Roll to split x 8
  • Walking Lunges x 20
  • Shoulder Mobility
  • Pull-Ups x 10
  • Ring Dips x 10
  • Pike Push-Ups x 10
  • V-Ups x 20

Skill: Hanstands/Handstand Walks

WOD:

Jailhouse 10 

  • Wall Climbs
  • Weighted Step-Ups (35's/25's)  +(53's/35's)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com