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Warm Up:

  • HN, BK, SS, CAR, NK’s

  • Crossover Hamstring x 8

  • Downward Dog x :30

  • Glute Stretch

  • Air Squats x 10

  • Shoulder Mobility

  • Banded Shoulder

  • Pect Stretch on Rig

  • Pull-Ups x 12

  • Push-Ups with rotations x 10

  • Sit-Ups x 25


Strength:

Back Rack Lunges 5 x 2 @ 70% BS 1RM


WOD:

“GI Jane”

  • 100 Burpee Pull-Ups

    • bar must be 6” above your reach

*16 min Time Cap


TODAY’S MINDSET

Oldie but a goodie. Decide between finishing scaled, or seeing how far you can get Rx. Pick the kind of day you want to have and go get it!

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