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Warm Up: (20 Min)

  • high knees x2
  • butt kicks x2
  • side shuffle x2
  • burpee broad jump x2
  • inch worms x2
  • atlas stretch
  • bootstraps 
  • spider man stretch
  • shoulder mob
  • 10 push ups
  • 15 pullups
  • 20 air squats
  • 2 min hollow hold

Partner WOD: (40 Min)

Ascending ladder by 2

  • Jumping lunges (minutes 0-4)
  • Tuck ups (Minutes 4-8)
  • Burpees (minutes 8-12)
  • Push Press 95/65 (minutes 12-16)
  • Wall Balls 20/14 (minutes 16-20)
  • KB swings 53/35 (minutes 20-24)

 

One partner works at time

One partner does 2 Jumping lunges, the other partner does 4 reps, then the 1st does 6 reps... and so on until min 4 then move on to the next movement and start back at 2 reps, partners switch until min 8, then move on to the next movement and start back again at 2 reps. Continue the sequence throughout all 6 movements 

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