120515

Warm Up:

  • 3 - 100m sprints (slow, medium, then fast)
  • Bootstraps
  • Spiderman x 10
  • Duck Walks
  • Piriformis Stretch
  • Shoulder Mobility
  • OH walking lunges x 20
  • Push-Ups with rotation x 10
  • Ring Rows x 10
  • Pull-Ups x 10
  • Wall Climbs x 3
  • Hollow Rocks x 20

 

PARTNER WOD:

30 min. AMRAP

One partner at a time, Switch Every Round

  • 30 x DU’s
  • 15 x Pull-UPs
  • 15 x Push -Ups
  • 100m sprint

Then, take 5 min. to establish a 1RM team deadlift

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