062717

Warm Up:

  • High Knees
  • Butt Kicks
  • Side Shuffle
  • Carioca
  • Ninja Kicks
  • Walking Quad Stretch
  • Inch Worms
  • Duck Walks
  • Pikes x 10
  • 3 rounds:
    • 5 pull-ups
    • 5 push-ups
    • 5 KBS
    • 10 jumping lunges

WOD:

4 Rounds

  • 14 Pistols  +(35/25)
  • 12 KBS (53/35)  +(70/53)
  • 10 Front Rack Lunges  (95/65)  +(OH Lunges)

15 min time cap*

rest 

Strength:

3 Rounds NFT

  • 6 Strict Press/5 Push-Press/3 Push Jerks  (@ 60% strict press)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com