060117

Warm Up:

  • Run 400m
  • Bootstraps
  • Squat Series
  • Air Squats x 10
  • Shoulder Mobility
  • T/S Mobility on peanut x 1 min
  • Rvs. Push-Ups x 10
  • Pull-Ups x 10
  • Hollow Rocks x 20
  • Supermans x 20

Skill: Double Under Practice/5 min. Flight School Work

WOD:

10 min AMRAP

Ascending Ladder by 3 of:

  • Thrusters (95/65)
  • Bar Facing Burpees

**after each round perform 30 Double Unders

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