081317

Warm Up:

  • Run 400m
  • Atlas Stretch
  • Spiderman
  • Calf Stretch
  • Air Squat Neg (10 sec) x 5
  • Shoulder Mobility
  • Strict Pull-Ups 3x3
  • Ring Dips x 10
  • Russian Twists x 30

WOD:

"TK"

As Many Rounds as Possible (AMRAP) in 20 minutes

  • 8 Strict Pull-Ups
  • 8 Box Jumps (36/30)
  • 12 Kettlebell Swings (70/53)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com