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Warm Up:

  • Run 400m
  • Calf stretch
  • Quad stretch
  • Bootstraps
  • Good mornings
  • Shoulder mobility
  • Air squats x20
  • Push-ups x10
  • Strict pull-ups x10
  • Windshield wipers x20

 

WOD:

18min AMRAP:

Ascending ladder of:

  • SDHP (115/75)
  • Thruster (115/75)

Every 2 minutes on the minute both partners perform 10 lateral jumps over their barbell.

 

One partner works at a time, and they alternate each round. For example:

  • Partner A does 1 SDHP
  • Partner B does 1 thruster
  • Partner A does 2 Thrusters
  • Partner B does 2 SDHP
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com