Warm Up:

  • Agility Ladder - 2 rounds of:
    • diagonals in and out
    • lateral step in and out (left)
    • lateral step in and out (right)
    • hop R leg/hop L leg
    • 2 feet in, 2 out
  • Calf Stretch
  • Quad Stretch
  • Air Squat Negatives (10 sec x 5)
  • Shoulder Mobility
  • Pect Stretch on rig
  • Twisting sit-ups x 10
  • 2 rounds Cindy


"Tabata This"

  • Row for cals
  • Air Squat
  • Pull-Up
  • Push-Up
  • Sit-Up

Rest 1 min between movements.

RX+ wear a vest

*score is lowest reps per movement*


Time to start training for MURPH! Tabata This has been around a long time. It's traditionally scored by counting the lowest amount of reps per movement, so don't let your reps fall off and have some fun!

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