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Warm Up: (15 Min)

  • 3 min. DU's
  • Bootstraps
  • Iron Cross
  • Cobra Stretch
  • Shoulder Mobility
  • Pull-Ups x 10
  • Push-Up x 10
  • Ring Dips x 10
  • Sit-Ups x  50

WOD: (30 Min)

20 min AMRAP

  • 12 Sit Ups (partner 1)
  • 12 KB SDHP (Partner 2)
  • 12 Jumping Squats (partner 1)
  • 6 Burpees (parnter 2)
  • 12 Pull Ups (partner 1)
  • 12 Push Ups (partner 2)
  • 1 Rope Climb (partner 1)

After partner 1 returns from the rope climb, partner 2 will start with the sit ups. Only 1 teammate working at a time.

Cool Down: (15 Min)

  • Foam Roll
  • Stretch

 

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