112115

Warm Up:

  • Row 500m
  • Crossover Hamstring x 10
  • single leg lateral jumps x 10 
  • Bootstraps
  • backwards lunge with twist x 10
  • Cobra Stretch
  • Shoulder Mobility
  • Bar Lat stretch
  • Max Ring Rows
  • Ring dips x 10
  • Windshield Wipers x 20
     

WOD:

2 partners, one rower - 3K for time

rest 2 min.

Partner Tabata (20 seconds of work, 20 seconds of rest). One partner is always working, one resting:

  • Air Squats
  • Sit-Ups
  • Push Press (95/65)

rest 2 min.

200m relay race for time.



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