090614

WISHING PMONT THE VERY BEST BIRTHDAY POSSIBLE!!!! 

KEEP ON KICKIN' ASS!!!

Warm up:

  • Run 200m
  • Burpee broad jumps x2
  • Side shuffle x2
  • Run 200m
  • Walking lunges x2
  • Inchworms x2
  • Bootstraps
  • Shoulder mobility
  • Wall balls x15
  • Strict pullups x10
  • Russian twists x20

 

WOD:

  • In partners, complete:

 

3 rounds:

  • 30 thrusters (135/95)
  • 40 bar facing burpees
  • 50 KB swings (1.5/1pd)
  • 60 Russian twists (20/14)

 

1 person working at a time. Time cap if necessary

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