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Warm Up:

  • High Knees
  • Butt Kicks
  • Side Shuffle
  • Carioca
  • Walking knee to chest
  • Ninja Kicks
  • Inch Worms
  • Shoulder Mobility
  • Pull-Ups x 10
  • Push-Ups with rotation x 10
  • Hollow Rocks x 25
  • Supermans x 25
  • Double Under Practice (3-5 min)

WOD:

  • Run 1 mile for time

rest and recover.

  • 8 Tabata Rounds of sprints (White board to rig)

rest and recover.

  • 4 min max Double Unders
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com