040617

Warm Up:

  • Row 500m
  • 3 burpees
  • shoulder mobility
  • 3 burpees
  • Air Squats x 10
  • 3 burpees
  • TTR x 5
  • 3 burpees
  • Pull-Ups x 10
  • 3 burpees
  • Cobra Stretch :30

Skill:

Hips to Rings

WOD:

  • 3 Muscle ups (sub muscle-ups in bands or hips to rings)
  • 20 burpees
  • 7 Muscle Ups
  • 15 burpees
  • 3 muscle ups
  • 10 burpees
  • 7 muscle ups
  • 5 burpees

**Throughout the WOD, accumulate 1500m on the rower.

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