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Warm Up:

  • HK, BK, SS, CAR, NK’s

  • High Skips

  • Crab Walk fwd/back

  • Piriformis Stretch

  • Air Squats x 15

  • Shoulder Mobility

  • Beat Swings x 5

  • 2 Rounds:

    • 3 Rvs. Push-Ups

    • 3 Burpees

    • 3 Pull-Ups

  • Tuck Ups x 20

WOD:

3 Rounds:

  • Run 400m

  • 3 Rounds of Cindy

    • 5 Pull-Ups +(Bar Muscle Ups)

    • 10 Push-Ups +(HRPU)

    • 15 Air Squats


TODAY’S MINDSET

Today is a day you should scale the pull-ups in a way that you can do them all unbroken the first 2-3 rounds. The rounds of Cindy should not take more than a minute each, so keep that in mind when you’re setting up. It’s not summer, but at least it’s not a polar vortex. Have a sweatshirt handy for the runs.



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