071217

Warm Up:

  • Run 200m
  • Bootstraps
  • Atlas Stretch
  • Air Squats x 15
  • Shoulder Mobility
  • Pull-Ups x 5
  • Jumping Pull-Ups x 5
  • Push-Ups x 10
  • V-Ups x 15

Skill: Burpee Efficiency

WOD:

"GI Jane"

  • 100 Burpee Pull-Ups for time

20 min time cap**

10 min recovery Buy Out:

  • Quad Stretch
  • Cobra Stretch
  • Back Roll to Split (hold 5 sec) x 8
  • Scorpion Stretch
  • 2-3 min rebound
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com