051014

45380371.jpg

Warm up:

  • Run 400
  • Bootstraps
  • Periformis
  • track stretch
  • shoulder mob
  • 10 pike push ups
  • 15 light KB swings
  • 10 med ball cleans
  • 30 Russian twists


PARTNER WOD:

One partner works at a time chipping away at the reps

  • 100 walking lunges 95/65 front rack
  • 100 KB swings / partner hands from rig
  • 100 Medball Cleans (20/14) / partner holds air squat
  • 100 burpees over bar
  • 100 sit ups / partner holds plank
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com