110516

Warm Up:

  • Row 400m
  • Bootstraps
  • Back Roll to split x 10
  • Side Lunges x 10
  • Air Squats x 10
  • Shoulder Mobility
  • Ring Rows x 10
  • 10 L Pull-Ups
  • Ring Dips x 10
  • 15 BB roll-outs

Partner WOD:

For 22 min.

While P1 Rows 400m, P2 performs and AMRAP of:

  • Thrusters (95/65)
  • switch - then,
  • Row and TTB
  • switch - then,
  • Row and Muscle Ups
  • switch - then, 
  • Row and Man-Makers (30/20)
  • switch.
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com