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Laurie's Farwell WOD. Wishing you the best of luck on your newest adventure!!

Warm Up: (15 Min)

  • 2 Min Singles
  • 2 Min Doubles
  • Iron Cross
  • Scorpion 
  • Track Hamstring Stetch
  • Atlas Stretch
  • Shoulder Mob
  • 5 Wall Climbs
  • 15 Air Squats
  • 10 Pull Ups
  • 20 V-Ups

WOD: (45 Min)

Complete as Much of the following in 45 Min

"Forrest"

Three rounds for time of:

  • 20 L-pull-ups
  • 30 Toes to bar
  • 40 Burpees
  • Run 800 meters

"Josh"

  • 95 pound Overhead squat, 21 reps
  • 42 Pull-ups
  • 95 pound Overhead squat, 15 reps
  • 30 Pull-ups
  • 95 pound Overhead squat, 9 reps 
  • 18 Pull-ups

"Pheezy"

Three rounds for time of:

  • 165 pound Front squat, 5 reps 
  • 18 Pull-ups
  • 225 pound Deadlift, 5 reps
  • 18 Toes-to-bar
  • 165 pound Push jerk, 5 reps
  • 18 Hand-release push-ups

 

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