081115

Warm Up:

  • Flight School or 3 min Jumping Rope
  • Boot Straps x 10
  • Iron Cross x 10
  • Squat Series
  • Shoulder Mobility
  • Push Ups with rotation x 10
  • Pull - Ups x 10
  • CTB x 5
  • Bar Muscle up (or attempts) x 3
  • Sit-Ups x 50

SKILL: Dirty Dancing / Med Ball Cleans

WOD:

OPTION 1: With a partner complete the following...

4 rounds of:

  • Row 250m while your partner does max burpees over the paralette
  • (switch for a total of 2 rounds each)

then,

  • 50 Med Ball Clean Wall Balls as a team, alternating reps (25/20)
  • Max unbroken double unders (add each members max together, 1 mulligan per partner allowed)

*Your score is burpees + DU's

OPTION 2: By yourself....

2 rounds

  • Row 500m
  • 20 burpees over the paralette

then,

  • 25 Med Ball Clean Wall Balls (20/14)
  • Max unbroken DU's (2 mulligans allowed)

*your score is Max DU's

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