071717

Warm Up:

  • High Knees
  • Butt Kicks
  • Side Shuffle
  • Carioca
  • Ninja Kicks
  • Walking Quad Stretch
  • Inch Worms
  • Shoulder Mobility
  • Pull-Ups Negatives x 3 (10 sec.)
  • Push-Ups with rotation x  10
  • Sit-Ups x 25
  • Sprints as a class
  • 50-75-100-supine-prone

Skill: Air Squat Form/butt to wall/partner wall squats/squat therapy

WOD:

E4MOM

Round 1 :

  • Run 400m
  • 30 Air Squats  +(50 Air Squats)

Round 2 :

  • Run 400m
  • 10 Burpees  +(20 Burpees)

Round 3 : 

  • Run 400m
  • 25 Double Unders   +(50 DU's/15 Triples)

Round 4 : 

  • Run 400m
  • Bear Crawl 5 Laps

Round 5 : 

  • Run 600m

 

 

 

 

 

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