011814

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Warm Up (15 Min):

  • Run 400M
  • Atlas stretch
  • Bootstraps
  • Crossover hamstring stretch
  • Iron cross
  • Shoulder Mob
  • 10 Pike push ups
  • 10 Pull ups
  • 50 Sit ups
  • 15 Thrusters

Partner WOD (40 Min):

For Time

  • 20 Thursters 95/65
  • Run 400 M
  • 15 Thrusters 105/75
  • Run 400 M
  • 10 Thursters 115/85
  • Run 400 M
  • 5 Thrusters 135/95
  • Run 400 M
  • Max Rep Unbroken Thrusters 145/105

Score is time plus # of unbroken pull ups

Cool Down (5 Min):

  • Stretch
  • Roll

 

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