092014

WARM UP:

  • high knees
  • butt kicks
  • Burpee broad jumps  
  • 5  each Partner banded sprints ( with the green band one partner puts it around there waist the other holds on with an inside wrap sort of like a the way we grip it for a shoulder stretch but with booth hands ) 
  • Iron cross 
  • Shoulder mob 
  • Boot straps
  • 30 sit ups 
  • 15 ohs
  • 10 strict pullups 


WOD:

20 min amrap 

  • 400m partner rope run 
  • Partner tire flip a.h.a.p 
  • 20 alternating box jumps 
  • 30 W/B sit up tosses 
  • 40 burpee partner jump overs (20 each)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com