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Warm Up:

  • HN, BK, SS, CAR, NK’s

  • Jumping Jacks x 20

  • Mountain Climbers x 20

  • Grasshoppers x 20

  • 180* Air Squat Jumps x 10

  • Shoulder Mobility

  • Ring Rows x 10

  • Muscle-Ups in rig x 5 +(ring muscle-ups)

  • L-Hold x :30

SKILL:

  • Shoulder Taps/Free standing shoulder taps

WOD:

5 Rounds:

  • 15 Ring Rows +(feet on a box)

  • 20 Med-Ball Cleans

  • 25 Shoulder Taps +(HSW 50’)


TODAY’S MINDSET

Develop the overhead unilateral strength needed for handstand walks. Stay tight and use your core.

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