111217

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Warm Up:

  • Indian Run
  • Bootstraps
  • Atlas Stretch
  • Waterfall bottom to bottom squats x 10
  • Shoulder Mobility
  • Pull-Ups x 10
  • High 5 Push-Ups x 10
  • Roxanne Burpees (boys v. girls)
  • Interlocking sit-ups x 20
  • BB DL x 5
  • BB Hang Clean x 5
  • BB Front Squat x 5
  • BB strict press x 5
  • BB Back Squat x 5

WOD:

In teams of 3:

3 min at each station.

  • Station 1: Tire Flip/Team Tire Jump (AHAP)
    • One person flips the tire, everyone jumps to the tire, rotate flippers
  • Station 2: Max Rope Climbs
    • One person working at a time
  • Station 3: Rotating Rounds of Cindy
    • 5 pull-ups
    • 10 push-ups
    • 15 air squats
  • Station 4: Circle Clean and Jerks (135/95) +(185/135)
  • Station 5: "Keep the wall ball in the air" (20/14)
    • each team member squats each toss
    • if ball hits the ground, there is a 3 x high-15 burpee penalty
  • Station 6: 3 min AMRAP
    • 20 Unison Plate Jumps (35/15)
    • 10 Wonder-Twin 5 Push-Ups
  • Station 7: Max Cals on Airdyne
    • everyone working at the same time
  • Station 8: Max Double Unders
    • 1 person working at a time

TODAY'S MINDSET

We have some old CrossFit friends coming to visit! Make a new friend, don't get offended by all of the cock references, work out and have a few laughs!

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