Warm Up:

  • Bootstraps
  • Atlas Stretch
  • 2 x 50% jog
  • 4 x 75% sprint
  • 4 x 100 % sprint
  • shoulder mobility
  • 20 air squats
  • 20 push-ups with rotation
  • 20 v-ups
  • max unbroken pull-ups (strict as long as possible)

Partner WOD:

Each Partner must complete the following in order:

  • 30 Medball Cleans, partner holds medball overhead (then switch)
  • 30 Squats, partner holds the bottom of the squat
  • 30 Sit-Ups, partner holds a v-up
  • 30 Wall Balls 20/14, partner holds the bottom of the front squat
  • 30 Burpees, partner holds the plank position 


*  While you do the medball cleans, your partner holds the medball overhead until you are done.  Then your partner will perform medball cleans while you hold the medball over your head.  When both have finished this exercise, you move on to the next one.  If at anytime your partner can’t hold the waiting position, you both must stop working until both can continue.  


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