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Warm Up:

  • Airdyne x 2 min
  • Calf Stretch
  • Quad Stretch
  • Air Squats x 20
  • Shoulder Mobility
  • Mixed Grip Pull-Ups x 10
  • Push-Ups with rotation x 10
  • 3-5 min Free Work
  • Roxanne Burpees

Skill:

  • Rope Climbs

WOD:

  • 15 Burpee Box Jumps (30/24)
  • 5 Rope Climbs
  • 25 Box Jumps (30/24)
  • 4 Rope Climbs
  • 15 Burpee Box Jumps (24/20)
  • 3 Rope Climbs
  • 25 Box Jumps (24/20)
  • 2 Rope Climbs

TODAY'S MINDSET

Pace yourself on the rope climbs, and keep moving on the box jumps! 

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