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Warm Up:

  • Jumping Jacks x 25

  • Inch Worms

  • Crab Walk Fwd

  • Crab Walk Back

  • Ninja Kicks

  • Walking Atlas Stretch

  • Duck Walks

  • Shoulder Mobility

  • Pull-Ups x 10

  • Tuck Ups x 20

  • Grasshoppers x 20

WOD:

3 Rounds

1 min rounds with 15 sec rest between movements:

  • Keg Clean and Jerks (AHAP)

  • Weighted Box Step Overs (35/25) +(50/35)

  • Knees to Elbows

  • Devil’s Press

  • Double Unders +(middle round try triples)


TODAY’S MINDSET

Hopefully a sweaty one. Give each minute everything you’ve got. Keep the movement light so you can move quickly.

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