080717

Warm Up:

  • Row 100m knees only
  • Row 200m knees/hips only
  • Row 250m
  • Bootstraps
  • Piriformis
  • Shoulder Mobility
  • Banded Shoulder
  • 3 rounds:
    • 10 Air Squats
    • 5 push-ups
    • 5 Ring Rows
    • 5 back roll to split

WOD:

Tabata Rounds of:

  • Row for Cals
  • Back Rack Step Ups (95/65)
  • Sprints
  • TTB    +(GHD sit-ups)
  • Push-Ups

**Rest 1 min between each movement

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