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Warm Up:

  • High Knees
  • Butt Kicks
  • Side Shuffle
  • Carioca
  • Ninja Kicks
  • Quad Stretch on wall
  • Calf Stretch 
  • Air Squat Negatives ( 10 sec) x 5
  • Shoulder Mobility
  • Pect Stretch on rig
  • Push-ups with rotation x 10
  • Pull-Ups x 10
  • Hollow Rocks x 20
  • Supermans x 20

Partner WOD:

In teams of three:

One person working at a time, as fast as possible:

  • 5 air squats
  • 2 sprints

*Start each round with 3 team burpee high 15's

at the completion of 30 rounds,

  • Complete 15 reps each in a clean and jerk waterfall (155/115)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com