042717

Warm Up:

  • Run 800m
  • Bootstraps
  • Calf Stretch
  • Quad Stretch
  • Reverse Burpees x 5
  • Shoulder Mobility
  • Pect Stretch on rig
  • 2 Rounds:
    • 3 pull-ups
    • 3 burpees
    • 3 Spidermans (each side)

Skill:

Wall Balls (practice wall ball for height on wall, weight, and speed)

  • 10 reps at max height
  • 10 reps at higher weights than usual
  • 10 reps for speed at normal weight

WOD:

Buy In: 50 Double Unders   +(150 Double Unders)

  • 60 wall balls (20/14) 
  • 30 pull-ups
  • 40 wall balls
  • 20 Jumping Pull-Ups  +(Jumping CTB)
  • 20 wall balls
  • 10 Burpee Jumping Pull-ups  +(BJCTB)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com