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Warm Up:

  • Airdyne 2 min.

  • Quad Stretch

  • Bootstraps

  • Piriformis

  • Glute Stretch

  • Air Squats x 10

  • Shoulder Mobility

  • Pull-Ups 3 x 5

  • Pect Stretch on Rig

  • Windshield Wipers x 10

  • Mountain Climbers x 20

SKILL: Double Under Practice

WOD:

4 Rounds:

3 min to complete the following:

  • 25 Double Unders +(100 Dubs)

  • 5 TTB +(12 TTB)

  • Max Sit-Ups

  • Rest 1 min.

*Score is total sit-ups


TODAY’S MINDSET

The buy-in should take about 1:30-2 minutes. Don’t scale up or down if it’s going to take more than 2 minutes or less than 1:30 - at least to your best estimation.

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