121215

Warm Up:

  • Run 800m
  • Bootstraps
  • Atlas Stretch Walks
  • Ninja Kick Walks
  • Duck Walks
  • Air Squats x 15
  • Shoulder Mobility
  • Wall Angels x 10
  • Ring Rows x 15
  • Push-Ups x 15
  • Hollow Rocks x 25
  • Supermans x 25
  • Roxanne Burpees

Partner WOD:

3 min.

  • Tire Flips (AHAP)
    • one person or two person flips allowed

3 min.

  • Clean and Jerks (135/95)
    • one bar per team

3 min. 

  • Box Jumps (24/20)
    • one box per team

rest 2 min.

  • Repeat at 2 min. Each

rest 1 min. 

  • Repeat at 1 min. each.
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com