102916

Warm Up:

  • Run 400m
  • Bootstraps
  • Squat Series
  • Air Squat Negatives (10 sec) x 5
  • Shoulder Mobility
  • Wall Climbs x 3
  • Ring Rows x 10
  • Ring Dips x 10
  • Tabata Sit-Ups x 4 rounds

Partner WOD:

E7MOM x 4

  • Run 400m as a team
  • 2 Alternating Rounds Each of:
    • 10 Goblet Squats (53/35)
    • 5 Sumo Deadlifts (185/125)
    • 1 Bar Muscle-Up (sub: jumping)

**If you don't complete the 4 rounds you must run at the 7 min. mark

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