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Warm Up:

  • 400 M Run
  • Shoulder Mob
  • Iron Cross
  • Atlas Stretch
  • Burpee Broad Jumps
  • 15 Push Ups
  • 10 Burpees
  • 20 Sit ups

WOD:

  • 800m Rope Run*
  • 100 Burpees
  • 400m Rope Run
  • 100 Hand Release Push-ups
  • 200m Rope Run
  • 100 Sit-ups
  • 100m  Rope Run
  • 100 Double Unders

* Grab a weighted jump rope/ band/ anything that both partners can hold while running together

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