101015

Warm Up:

  • Indian Run
  • Double Under Practice 2 min.
  • Shoulder Mobility
  • burpees to bar x 5
  • air squats x 10
  • Tuck Up circle waterfall (resting in the "up" position) x 10 laps
  • Legit HR Push ups x 10
  • Pull-Ups x 15
  • Hip swings x 20 each way/each leg
  • calf stretch

Skill: Rope Climbs

Partner WOD:

(one person working at a time)

  • 5 min. as many burpees as possible as a team
  • rest 1 min.
  • 5 min. as many rope climbs as possible with a 20 DU buy on per rope climb
  • rest 1 min.
  • 5 min. as many farmer carries as possible - driveway to flag pole, partner brings it back (AHAP)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com