092416

Warm Up:

  • Run 400m
  • Junkyard Dogs x 3
  • Spiderman Stretch
  • Quad Stretch
  • Air Squats with plate x 5
  • OH Squats with plate x 5
  • Shoulder Mobility
  • Strict pull-ups x 10
  • Rvs Push-Ups x 10
  • Inch Worms

Partner WOD:

(in sets of three, switching partners each set)

2 Rounds for time

  • 15 Thrusters (95/65)
  • 12 Partner Plank Burpees
  • 9 HSPU
  • 6 Bar Muscle Ups
  • Row 300 each (partner holds OH position with empty bar)
  • 6 Bar Muscle Ups
  • 9 HSPU
  • 12 Partner Plank Burpees
  • 15 Thrusters
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com