053117

Warm Up:

  • Run 800m
  • Bootstraps
  • Back roll to Split x 8
  • Quad Stretch
  • Air Squats x 10
  • Side Lunges x 10
  • Shoulder Mobility
  • Pull-Ups x 10
  • Ring Dips x 10
  • Hollow Rock Hold :30

Skill: Pistol Practice (Rolls, 1 foot on box, bands, etc..)

WOD:

6 min AMRAP:

  • 10 Alternating Pistols  +(weighted 35/25)
  • 12 KBS (53/35)  +(70/53)

Then, immediately following:

  • 3 min. Max Ring Dips  +(Max Muscle-Ups)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com