051017

Warm Up:

  • Run 200m
  • Spiderman with reach x 4
  • Bear Walks x 1 min
  • Walking Lunges x 20
  • Shoulder Mobility
  • Banded Shoulder Stretch
  • CTB x 10
  • Dynamic Push-Ups x 10
  • Hollow Rocks x 25
  • Supermans x 25

WOD:

6 Rounds:

  • Max Bench Press @ 60%

When you put the bar down:

  • Round 1: Run 400m
  • Round 2: Row 500m
  • Round 3: Airdyne 40 cal
  • Round 4: Run 200m
  • Round 5: Row 250m
  • Round 6: Airdyne Sprint 1 min.

*Score is Total Bench Press Reps/Total Time

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