010717

Warm Up:

  • row 500m
  • Foam Roll Quads 1 min each
  • Quad Stretch
  • Back Roll to split x 8
  • No-Weight Man-Makers x 5
  • Shoulder Mobility
  • 3 Monkey complex (pull-up, CTB, Pull-Up, CTB)
  • Shoulder Stretch across body 1 min each
  • Bar Lat Stretch
  • Ring Dips x 10
  • 50 Scissors

PARTNER WOD:

  • 30 Alternating Man Makers (30/20)
  • 10 Muscle-Ups (can use partner assistance)
  • 20 Alternating Man Makers
  • 10 Monkey Complexes (Pull-Up, CTB, Pull-Up, CTB) (can use partner assistance)
  • 10 Alternating Man Makers

then,

5 min max HSPU as a team. One person working at a time. As one come off the wall the other goes up.  Can use partner assistance if needed to kick up to wall, stay on wall, or complete HSPU.

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