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Warm Up

  • Run 400m
  • Spider-Man lunge
  • Bootstraps
  • Shoulder mobility
  • Good mornings x10
  • Weighted jump rope x30
  • Air squats x20
  • Pike push-ups x10
  • Sit-ups x30

WOD: in pairs, complete:

  • 100 Weighted Jump Ropes
  • 50 Clean and Jerks (135/95)
  • 80 Weighted Jump Ropes
  • 40  Deficit HSPU (45/25)
  • 60 Weighted Jump Ropes
  • 30 SDHP (135/95)
  • 40 Weighted Jump Ropes
  • 20 Wall Ball Toss Sit-ups
  • 20 weighted Jump Ropes
  • 10 Tire Flips
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com