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Warm Up:

  • High knees x 2
  • butt kicks x2
  • side shuffle x 2
  • carioca x 2
  • bootstraps x 8
  • atlas stretch x 2
  • reverse lunge with twist x 10
  • side lunges x 10
  • Goodmorning x 10
  • shoulder mobility
  • OHS x 15
  • 10 reps Margauerita (Burpee/Push-up/Jumping-Jack/Sit-up/Handstand)

 

Post-Valentine Partner WOD

2 Rounds for time of:

  • 14 Wall Ball Shots (20/14)
  • 14 Deadlifts (155/115)
  • 14 Slam Balls
  • 14 Sit-ups
  • 14 Pull-ups
  • 14 Ring Dips
  • 14 Box Jumps (24'/20")
  • 14 Back Ext (GHD if available)
  • 14 Lunges (45/25)
  • 14 Hspu
  • 14 KB Swings (53/35)
  • 14 Toes to Bar
  • 14 Push Press (115/75)
  • 14 Calories (row)

Break up the reps however you wish, your partner cannot start the next movement until the previous one is completed.

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