042417

Warm Up:

  • Run 400m
  • Bootstraps
  • Spiderman
  • Quad Stretch
  • Inch Worms
  • Shoulder Mobility
  • 2 Rounds:
    • Row :30
    • 5 burpee pull-ups 
    • 10 air squats
    • 15 sit-ups

WOD:

15 min. AMRAP

  • Row 15 Cal
  • 5 Man-Makers (35/20)  +(50/35)
  • 20 Flutter Kicks (4 for 1)

Buy out at 15 min. mark:

  • Run 400m for time.
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com