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Warm Up:

  • JunkYard Dogs x3
  • bootstraps
  • quad stretch
  • iron cross
  • shoulder mobility
  • air squats x 10
  • pull - ups x 15
  • side lunges x 20
  • hollow rocks x 30
  • rvs. push -ups x 15

Partner WOD:

20 min amrap

  • 20 deadliest - 10 each partner (185/135)
  • 20 floor sweepers together ( facing each other both partners must hold the bar the whole time one rolls out while the other comes in )
  • 40 lateral jumps - 20 each partner
  • 20 pull ups - 10 each partner
  • Run 200 meters together
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com