062616

Warm Up:

  • Indian Run around block
  • Atas Stretch Walks
  • Bootstraps
  • Air Squats x 15
  • Shoulder Mobility
  • Pect Stretch
  • Pull-Ups x 10
  • BB HSC x 10
  • 8 burpees over the bar

Partner WOD:

12-9-6

  • Pull-Ups
  • Hang Power Cleans (135/95)
  • Front Squats

P1: does 12 reps, of pull-ups, then P2, then P1 does 12 HPC, then P2..etc...

Then:

  • 50 Doubles unders each (one partner working at a time)
  • 30 KTE while other partner hangs, switch
  • 20 Shoulder to OH while the partner holds plate OH (135/95)(45/25)

THIS VIDEO IS LONG...BUT VERY VERY GOOD! WATCH IT!

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