091314

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ATTENTION TO ALL THOSE PARTICIPATING IN FLEX ON THE BEACH:

WE WILL BE MEETING AT THE GYM TOMORROW AT 7:30 TO CARPOOL TO THE EVENT

 

Warm up:

  • Run 400m
  • Atlas
  • Bootstraps
  • 10 wall squats
  • Shoulder mobility
  • 10 pull ups
  • 10 push ups
  • 25 sit ups
  • Junkyard dog x3

Partner wod:

Buy in of 50 Med ball toss (10')

Then:
10 rounds of

  • 5 burpees over the box
  • 10 box jumps
  • 25 sit ups

(Partner can begin burpees when other partner begins sit ups)

Buy out of 50 buddy air squats (high 10 at bottom of squats)

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