080417

Warm Up:

  • Airdyne :30 on/:30 off 4 rounds
  • Quad Stretch
  • Crossover Hamstring x 8
  • Calf Stretch
  • Duck Walk
  • Inch Worms
  • Shoulder Mobility
  • Mixed Grip Pull-Ups x 5 each way
  • Burpee waterfall x 5

Skill: Burpee Efficiency, Rope Climbs

WOD:

10 minute AMRAP

  • Ascending Burpees by 2 followed by
  • 1 Rope Climb per round

Buy Out:

  • 100 Air Squats for time w/ 5 sit-ups every :30 sec
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com