060118

360e83ea242316dbccc65ed1c43bcf47.jpg

Warm Up:

  • Row 500m
  • Bootstraps
  • Piriformis
  • Cobra Stretch
  • Downward Dog x :30
  • Air Squats x 10
  • Shoulder Mobility
  • Chin-Ups x 10
  • Dynamic Push-Ups x 10
  • Supermans x 20

Skill:

Double Under Practice/Flight School

WOD:

  • 50 Burpees  +(100)
  • 100 Double Unders  +(250)
  • 50/35 Cal Row +(75/50 cal)

20 min CAP


TODAY'S MINDSET

Some good cardio today. Keep moving on the burpees, its not as bad as you think. Do not do the Rx+ unless you can do all of the movements at that level. There is a 20 min cap, but you should be able to finish this. Scaling up just to cp out is not the goal.

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