112715

Warm Up:

  • Run 400m
  • Side Lunge with Reach x 10
  • Spiderman Stretch
  • Iron Cross
  • Shoulder Mobility
  • OHS facing wall x 10
  • Pet Stretch on rig
  • Archer Push Ups x 10
  • Ring Dips x 10
  • Hollow Rocks x 25
  • Supermans x 25
  • 5 min Goatwork
    • Intro Goatwork: 20 Air Squats With a Plate, 10 Pull-Up Negatives, Tripod holds

WOD:

"You're Name Goes Here"

At 3,2,1, Go, you will Perform each movement for each letter in your name (in order). To make it somewhat fair, everyone will do ten movements. So if your name is Joe Blow you're doing JOEBLOWJOE, and if you're name is Zacharia Edwardsonishky you'd only have to do ZACHARIAED. Get it? 

NOW GO WORK OFF THAT PIE!

  • A- 100 Double Unders
  • B - 50 Sit-Ups
  • C - 50 KBS (53/35)
  • D - Run 400m
  • E - 25 Toes to Bar
  • F - 25 Med Ball Cleans (20/14)
  • G - 25 Burpees
  • H - 50 Box Jumps (24/20)
  • I - 30 Push Presses (95/65)
  • J - 20 Toes through Rings
  • K - 50 Air Squats
  • L - 50 Push-Ups
  • M - 50 Deadlifts (95/65)
  • N - 10 Yolk Carries (90/50)
  • O - 25 Back Rack Lunges (95/65)
  • P - 30 Back Squats with Chains (95/65)
  • Q - 5 Atlas Stone Lifts
  • R - 20 GHD Sit-Ups
  • S - 25 HSPU
  • T - 50 Pull-Ups
  • U - 50 Jumping Lunges
  • V - 5 Rope Climbs 
  • W - 25 Atomic Sit-Ups
  • X - 10 Mile Run
  • Y - 40 Windshield Wipers
  • Z - 30 Wall Balls (20/14)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com