052017

Warm Up:

  • Indian Run
  • Bootstraps
  • Spiderman
  • Duck Walks
  • Shoulder Mobility
  • Goodmorning x 10
  • Monkey Complex x 3 (TTB x 4 +Pull-Ups x 2)
  • Push-Ups with rotation x 10
  • Flutter Kicks x 20

Partner WOD:

10 rounds:

  • 100m Relay Race 

followed by:

6 Rounds:

  • 3 partner Deadlifts (add each partner 60% together and lift that)
  • Partner Carry to sidewalk, switch and come back

followed by:

8 Rounds:

  • 250m Row Relay
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com