041017

Warm Up:

  • Run 400m
  • Bootstraps
  • Butt to wall x 1 min
  • Piriformis Stretch
  • Air Squat Negatives (10 sec) x 5
  • Shoulder Mobility
  • Beat Swings x 10
  • Pull-Ups x 5
  • Pect Stretch on Rig
  • Lat Rolls x 1 min
  • Twisting sit-ups x 20

WOD:

Death by Pull-Ups

  • starting with 1 pull-ups in minute one and increasing by one each round until you can no longer finish in time

when you're out, rest 2 min and start:

Death by Airsquats

  • EMOM starting at 9 air squats in the first min, add three each minute thereafter until you can no longer finish in time.
  • + add by 5
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com