081017

Warm Up:

  • High Knees
  • Butt Kicks
  • Side Shuffle
  • Carioca
  • Ninja Kicks
  • Walking Quad Stretch
  • Inch Worms
  • Duck Walks
  • Crab Walks (fwd & back)
  • Iron Cross
  • Cobra Stretch
  • Scorpion Stretch
  • Back Roll to Split
  • 2 Rounds Cindy

WOD:

4 min AMRAP:

  • Row for cal

Rest 2 min. at 6 min mark:

4 min AMRAP:

  • Sprint 100m
  • 5 burpees

Rest 2 min., at 12 min mark:

For Time:

  • 10 Air Squats
  • 2 Pull-Ups
  • 15 Air Squats
  • 4 Pull-Ups
  • 20 Air Squats
  • 6 Pull-Ups
  • 5 Air Squats
  • 8 Pull-Ups
  • 25 Air Squats
  • 10 Pull-Ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com