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Warm Up: (20 Min)

  • 50 Singles R foot
  • 50 Singles L Foot
  • 100 Double Unders
  • BootStraps
  • Spiderman
  • 25 Hollow Rocks
  • 20 Wall Balls
  • 15 Pull Ups
  • 10 Push Ups
  • 5 Tuck Ups

WOD: (40 Min)

  • 200 DU's
    • Each partner does 100
  • 7 Rounds of
    • 5 Thrusters 95/65
    • 5 Pull ups
  • 800 M Run together with the med ball
  • 100 Tucks ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com