050217

Warm Up:

  • Run 400m
  • Atlas Stretch
  • Quad Stretch
  • Wall Squats x 10
  • Shoulder Mobility
  • Pull-Ups x 15
  • Push-Ups with rotation x 10
  • Dragon Flags x 5

Skill: One Arm KB Swings

WOD:

3 min AMRAP

  • Max One Arm KB Swings (35/25)  +(53/44)

rest 1 min

3 min AMRAP

  • Max Rope Climbs 

rest 1 min

3 min. AMRAP

  • Max Burpees  +(burpees to the bar)

rest 1 min.

3 min. AMRAP

  • Max Med-Ball Wall Sit-Ups (20/14) 
    • Ball touching wall above head height

 

 

 

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