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"Zombie apocalypse survival"

 

Warm up: (20 Min)

  • High knees
  • Butt kicks
  • Side shuffle
  • Carioca
  • Gator walks
  • Iron cross
  • Scorpion stretch
  • Shoulder mobility
  • 10 OHS
  • 10 good mornings
  • Butt to wall
  • Wall squats x 10
  • T/S Mobility with peanut 
  • Warm up zombie complex as a class 

 

Strength: (20 Min) 

"zombie complex"

Squat snatch, OHS, back squat, front squat, hang clean 

1x1x1x1x1

 

WOD: (20 Min)

"Partner survival"

  •  1 x each Buddy carry across gym (squat your partner once or both do 10 air squats at each end)

- partner 1 holds deadlift

- partner 2 does 2 bear crawls (switch)

  • Buddy carries w/squat(s)

- partner 1 hangs from bar

- partner 2 sprints 200m

(Switch)

  • Buddy carries w/squat(s)

- 3 junk yard dogs each

  • Buddy carries w/squat(s)

- 10 tire flips with box jumps

(1 partner flips, both jump on tire each time)

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