071314

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Warm up:

  • Run 400
  • Atlas stretch
  • Spider-Man stretch x 8
  • Squat series
  • Shoulder mobility
  • 10x OHS
  • 10 pull ups
  • 10 rvs push ups
  • 20 tuck ups
  • Iron cross
  • Crossover hamstring
  • Quad stretch

 

Team WOD:

“Pet Rock”

Partner WOD – KB cannot touch the floor

If the KB touches the floor, 15 Burpee penalty

50 Reps per station – as one partner works, the other holds the pet rock

  • Air squats
  • Pull ups
  • Box jumps
  • Row 50 calories
  • Overhead walking Lunges (45/25)
  • Burpees
  • Tuck-ups
  • Run 800
  • 6 tire flips
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com