082716

image.jpg

Warm Up:

  • row 500m
  • bootstraps
  • quad stretch with atlas
  • rvs. Lunge with twist X 10
  • single leg side jump X 10
  • shoulder mobility
  • bar lat stretch
  • pull-ups X 10
  • BB sots press X 10
  • hollow hold 30 sec
  • supermans X 20

PARTNER WOD:

5 min AMRAP

  • 100m sprint relay

*each sprint = 1 rep

followed immediate by:

5 min AMRAP

  • max snatches (135/95)

followed immediately by:

5 min AMRAP

Rounds of:

  • 5 pull ups
  • 10 jumping lunges
  • 15 sit-ups

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