092615

Warm up:

  • Indian Run 2x around block
  • Spiderman Stretch
  • Piriformis Stretch
  • Glut Stretch
  • Duck walks
  • Seated butterfly stretch with KB
  • Shoulder Mobility
  • Arm Bar shoulder stretches (guided by coach)
  • Pike push ups x 10
  • Mixed grip CTB x 5 each way
  • 1 min tabata of each of the following:
  • squat to plate
  • belushi burpees
  • V-Ups

Partner Relay Races:

One partner rests while the other completes the following course. The resting partner can not begin the course until the first partner is finished. You have three 5 minute rounds to do as many sprints through the course as possible. Between each round you will rest 1 min. 

  • Carry your buddy from rig to white board
  • Row 5 calories
  • 5 burpee box jumps
  • 5 pike push ups (handstand walk 10 feet if able)
  • 5 TTB
  • 5 air squats to plate
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com