Warm Up: (15 Min)

  • Run 400 M
  • Atlas Stretch
  • Spiderman Walks
  • 20 Air Squats
  • 20 Sit Ups
  • 20 Weighted Jump Ropes
  • 10 Cleans
  • 10 Push Presses 

Skill: (5 Min)

  • Plank Wars

To start reach out and clap right hands with a partner, then left, then right again and begin. The object is to force your opponent to touch the ground with any body part other than their feet or hands. When this happens a player has been “dropped” and one point is scored. The two players restart immediately after one has been dropped. You do not need to clap hands before starting again. The goal is to score as many points as possible in 30 seconds. Contact may only be made with the hands and the opponent may only be touched on the elbow, forearm, wrist and hands. Players may move forward, back and side to side but they must maintain an active plank position. After a round of 30 second is complete find a new partner and go again.

WOD: (40 Min)

  • 50 Weighted Jump Ropes
  • 40 Jumping Lunges
  • 30 Sit Ups
  • 20 DeadLifts (135/95)
  • 10 Muscle Ups -    Sub 10 Burpee CTB
  • 20 Jerks (135/95)
  • 30 Sit Ups
  • 40 Jumping Lunges
  • 50 Weighted Jump Ropes


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