062917

Warm Up:

  • Run 800m
  • Atlas Stretch
  • Piriformis
  • Calf Rolls with bar
  • Air Squats x 25
  • Shoulder mobility
  • Active Shoulders x 10
  • Pull-Ups x 10
  • Pect Stretch on rig
  • Dynamic Push-Ups x 10
  • Banded Shoulder
  • Sit-Ups x 50

Challenge: Max UB Push-Ups

WOD:

  • 10 Strict Pull-Ups   +(Bar Muscle-Ups)
  • 1 Windshield Wipers
  • 9 Strict Pull-Ups
  • 2 WSW
  • 8 SPU
  • 3 WSW
  • 7 SPU
  • 4 WSW
  • 6 SPU
  • 5 WSW
  • RUN 800m
  • 5 SPU
  • 6 WSW
  • 4 SPU
  • 7 WSW
  • 3 SPU
  • 8 WSW
  • 2 SPU
  • 9 WSW
  • 1 SPU
  • 10 WSW

** if you don't have bar muscle ups, there is no scale today. Work on strict pull-ups.

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