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The Hang

Warm up:

  • Run 400m
  • walking lunges
  • squat series x 3 each to each side (elbows, hands, rotate to ceiling)
  • 10 air squats
  • 10 pull-ups (as many strict as possible)
  • 5 chin-ups
  • 15 rvs push ups
  • 25 sit-ups
  • 10 med ball cleans

 

Team WOD:

In pairs, each of you will complete the following 10 Rounds. While one partner is completing their round, the other is hanging from the bar. For every time the partner hanging comes off the bar before the round is complete, each will complete 3 burpees at the end of the WOD. Creativity is encouraged as there is no modification for the hang.

  • 8 Wall Balls (20#/14#)
  • 2 Wall Climbs
  • 15 Sit-ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com