100315

Warm up:

  • Row 400m
  • Hip Flexor Stretch
  • Quad Stretch
  • Calf Stretch
  • Bootstraps
  • Side Lunges x 10
  • Shoulder Mobility
  • Banded shoulder stretch
  • OHS wall squats x 10
  • Pike Push - Ups x 10
  • Hollow Rocks x 20

 

Partner WOD:

2 Rounds:

  • Burpee Broad Jump across gym relay style x 4
  • 100 pull ups (CTB if able)
  • 50 buddy high five push ups

2 Rounds:

  • Burpee Broad Jump across gym relay style x 4
  • 100 Jumping Lunges (use KB or dumbell if poss.)
  • 50 Over-Unders with Med Ball

**Squat a total of 10,000lb. throughout this workout.



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