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Warm Up: (20 Min)

  • Junkyard Dog x 3 for time
  • Atlas Stretch
  • Bootstraps
  • shoulder mobility
  • Gator Walk x 1
  • 10 air squats
  • 10 pull-ups
  • 5 CTB
  • 1o push-ups
  • 25 sit-ups
  • cobra stretch
  • Rack mobility


WOD: (40 Min)

Partner 1: Hold bar in OH position (135/95)
Partner 2: 25 DU’s

switch and repeat

Partner 1: Front Rack Hold (155/105)
Partner 2: 30 Pull-Ups

switch and repeat

Partner 1: Back Rack Hold (185/125)
Partner 2: 40 Push-Ups

switch and repeat

Partner 1: Dead Lift Hold (NO MIX GRIP) (225/155)
Partner 2: 100 twisting sit-ups

switch and repeat

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