070514

Warm up: (20 Min)

  • Run 400 M
  • Boot Straps
  • Shoulder Mob
  • Atlas Stretch
  • 20 Weight Jump Ropes
  • 15 KBS
  • 20 Push ups
  • 15 Barbell OHS

WOD: (40 Min)

Partner WOD

Relay style (both must compelte each movement before moving to the next)

  • 20 Weighted Jump Rope
  • 20 KB Swings (53/35)
  • 20 OHS (95)(65)

Share the work

  • 50 Pull-ups
  • 50 Push-ups
  • 50 Box Jumps (24″)(20″)

Each pick one and work simultaneously

  • 60 Burpees
  • 60 WallBall (20)(14) – 10′ target
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com