061317

Warm Up:

  • Row 500m
  • Spiderman 
  • Quad Stretch
  • Calf Stretch
  • Air Squat Neg (10 sec) x 5
  • Shoulder Mobility
  • Ring Rows x 10
  • Supermans x 25
  • 3 Tabata Rounds each:
    • air squats
    • push-ups
    • sit-ups

WOD:

14 min. EMOM

Even:

  • 5 Burpee Box Jump Overs  +(8 BBJO)

Odd:

  • 5 HSPU  +(deficit 45/35)
  • 5 KBS (53/35)  +(70/53)

 

 

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