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Warm Up:

  • As a class - Indian Run around block
  • Bootstraps
  • Back Roll to Split x 8
  • Quad Stretch
  • Shoulder Mobility
  • AirSquat Bottom to Bottom Waterfall x 5
  • Wheel Barrow with buddy across gym x 1 ea.
  • 30 second pull-ups x 3
  • Rvs. Push-Ups x 10
  • Buddy Leg throw downs x 20 ea.

Thanksgiving Superhero WOD

  • Team BATMAN & ROBIN runs 600M
  • Team WONDER WOMAN & CAT WOMAN does AMRAP Hang Clean + Jerks 135#/95# until other team gets back. (1 for 1)
    • Switch and repeat.
  • Team BATMAN & ROBIN runs 600M
  • Team WONDER WOMAN & CAT WOMAN does AMRAP Back squats 135#/95# from floor until the other team returns. (2 for 1)
    • Switch and repeat.
  • Team BATMAN & ROBIN runs 600M
  • Team WONDER WOMAN & CAT WOMAN does AMRAP Double-Unders (10 for 1)
    • Switch and repeat
  • Team BATMAN & ROBIN runs 600M
  • Team WONDER WOMAN & CAT WOMAN does AMRAP Burpees (3 for 1)
    • Switch and repeat.
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com