061315

Warm up:

  • Indian run as a class 1 lap
  • 3 junkyard dogs
  • Bootstraps
  • Atlas stretch
  • Inch-worms
  • Shoulder mobility
  • Ring rows x10
  • Ring dips x 10
  • Partner med ball sit ups x20

 

Partner "Deck of Death"

In teams of two or three complete each card in a deck for time. One person working at a time, split as necessary..

 

Hearts = burpee over planks

Diamonds = thrusters (95/65)

Spades = CTB or Bar muscle ups (no band, partner assist allowed)

Clubs = box jumps (24/20)

Jokers = 100m partner carry

 

(Ace = 1, picture card = 10)

 

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