061517

Warm Up:

  • Jumping Jacks x 20
  • Quad Stretch 
  • High Knees 
  • Butt Kicks
  • Side Lunge with Reach x 10
  • Duck Walks 
  • Inch Worms
  • Ninja Kicks
  • Shoulder Mobility
  • Chin-Ups x 10
  • Tricep Stretch overhead x 1 min ea
  • Sit-Ups x 50

WOD:

  • Row 30 cal
  • 30 Double Unders
  • Run 200m
  • 20 Double Unders
  • 10 Burpees to the bar

Rest - and switch to:

  • Airdyne Intervals:
    • 6 sets of (30 second sprints; 1 min recovery ride)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com