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Warm Up:

  • Row 500m

  • Back Roll to Split x 8

  • Butterfly Stretch

  • Piriformis

  • Air Squats x 15

  • Shoulder Mobility

  • Ring Dips x 10

  • Ring Rows x 10

  • 3 Rounds:

  • 5 TTB - 5 Push-ups - 5 WS Wipers

SKILL:

  • Sandbag Toss / Max Sandbag Toss

WOD:

14 MIN EMOM:

  • Even Minutes: Sandbag Toss (AHAP)

  • Odd Minutes: Row 14 Cals/10 Cals +(16/12 cals)


TODAY’S MINDSET

Just one Sandbag Toss in that minute, so challenge yourself with the weight. If it doesn’t work out, go back down, but you never know what you can do until you try. The rows will get tough to complete towards the end, but this is where you build endurance, so hang in there!



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