052417

Warm Up:

  • High knees
  • Butt kicks
  • Side Shuffle
  • Carioca
  • Ninja Kicks
  • Mountain Climbers x 20
  • Air Squats x 10
  • Shoulder Mobility
  • Hollow Rocks x 20
  • Supermans x 20
  • 3 rds:
    • KBS x 5
    • Wall Balls x 5
    • burpee pull-ups x 3

WOD:

"FILTHY FIFTY"

For time:

  • 50 Box jump (24"/20")
  • 50 Jumping pull-ups
  • 50 Kettlebell swings (53/35)
  • 50 walking lunges
  • 50 Knees to elbows
  • 50 Push press (45/35)
  • 50 Back extensions
  • 50 Wall balls (20/14)
  • 50 Burpees
  • 50 Double unders
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com