111415

Warm Up:

  • Run 400m
  • Spiderman
  • Bootstraps
  • Shoulder Mobility
  • OHS x 10
  • Pet Stretch on Rig
  • Partner Clapping Push-Ups x 10
  • Pull-Ups x 10
  • Ring Dips x 10
  • V-Ups x 15

 

Partner WOD:


4 rounds

  • Run 800m with a rope
  • 4 Bar Muscle -Ups (partner assistance allowed)
  • 2 Tire Flips (together or one at a time)
  • 42 Box Jumps


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