061717

Warm Up:

  • Indian Run around block
  • Boostraps
  • Atlas Stretch
  • 2 min Double Under Practice
  • Shoulder Mobility
  • Partner Bicep Stretch behind the back
  • Ring Rows x 10
  • HSPU Neg. (10 sec) x 3
  • Diamond Push-Ups x 10
  • Single Arn Push-Ups x 3 each
  • 3 rounds
    • Partner Cobra Stretch (carefully pull partners arms up and back) :20 sec
    • High Ten Sit-Ups x 5
    • High Ten Burpees x 5

Partner WOD:

  • 30 min. AMRAP
  • 30 Double Unders
  • 15 Ring Rows
  • 15 Push-Ups
  • 100m Sprint

**Break the work up between 2 partners however you like. You must do the Runs together.

Then,

5 min to find a 1RM Partner Deadlift.

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