051817

Warm Up:

  • Run 200m
  • Spiderman
  • Crossover hamstring x 10
  • Airdyne x 1 min
  • Shoulder Mobility
  • OHS x 10
  • Mixed Grip burpee pull-ups x 5
  • Pike Push-Ups x 5
  • Shoulder Taps x 10
  • Grasshoppers x 20

Skill: Rope Climbs 

WOD:

18 min. AMRAP

  • Airdyne 20 cal 
  • 1 Rope Climb +(legless- this rep only)
  • Sprint 100m
  • 1 Rope Climb 
  • 12 HSPU  +(deficit 45/35)

 

 

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