110814

Warm up:

  • Run 400m
  • Bootstraps
  • Spider-Man lunge
  • Atlas stretch
  • Shoulder mobility
  • Wall climbs x3
  • Air squats x20
  • Ring rows x10
  • Pushups x10
  • V ups x20

 

Wod:

20min  partner AMRAP:

  • 5 wall climbs
  • 10 KBS swings (53/35)
  • 15 wall balls (20/14)
  • 20 hollow rocks

- partner does 1 full round. (Think of it as one partner does the odd rounds, the other does the even rounds) Other partner holds the follow during each movement:

- during wall climbs, hold plank

- during kB swings, tuck hold hanging from bar

- during wall balls, hold bottoms of squat

- during hollow rocks, hold hollow

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