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Warm Up:

  • Run 400m
  • Bootstraps
  • Atlas Stretch
  • Spider-Man Lunge
  • Shoulder Mobility
  • Air Squats x20
  • Pike Push-ups x10
  • Strict Pull-ups x10
  • Strict Toes to Bar x10
  • Sit-ups x25

 

WOD:

In teams of 2, complete:

  • 100 Box Jump Overs (24"/20")
  • 90 Sit-ups (partners high 5 at the top, both must do all 90)
  • 80 Overhead Squats (115/75)
  • 70 Pull Ups
  • 60 Partner Wall Balls (20/14)
  • 50 Front Rack Lunges (115/75)
  • 40 HSPU
  • 30 Knees to Elbows
  • 20 Burpees (high 5 on the jump, both partners do all 20)
  • 10 100m Sprints

*unless specified, all reps can be broken up. 1 partner working at a time

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