WARM UP: (10 MINUTES) Run 400m Track Hamstring Spiderman Lunge Good Mornings Shoulder Mobility 20 Air Squats 10 Pullups 10 Pushups 25 Situps   PARTNER WOD: Run 400m 40 HSPU Run 400m 60 KB Swings (53/35) Run 400m 80 Med Ball Situps (sit up and toss to partner) Run 400m 100 Burpees *400M RUN MUST BE DONE BY BOTH PARTNERS * REPS ARE DONE BY BOTH PARTNERS COMBINED (NOT EACH). ONE PERSON WORKING AT A TIME.  

WARM UP: (10 MINUTES)
Run 400m
Track Hamstring
Spiderman Lunge
Good Mornings
Shoulder Mobility
20 Air Squats
10 Pullups
10 Pushups
25 Situps

 

PARTNER WOD:
Run 400m
40 HSPU
Run 400m
60 KB Swings (53/35)
Run 400m
80 Med Ball Situps (sit up and toss to partner)
Run 400m
100 Burpees
*400M RUN MUST BE DONE BY BOTH PARTNERS
* REPS ARE DONE BY BOTH PARTNERS COMBINED (NOT EACH). ONE PERSON WORKING AT A TIME.

 

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