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Warm Up:

  • Indian Run
  • Piriformis
  • Atlas Stretch
  • 3 x 10 Air Squats
  • Shoulder Mobility
  • Pect Stretch on rig
  • Pull-Ups x 10
  • Pull-Ups Challenge reps
  • KB plank races

Partner WOD:

For 22 minutes:

P1: Run 400m

P2: AMRAP

  • 1 Rope Climb
  • 1 Tire Flip

P3: AMRAP of:

  • 4 DB Squat Cleans (35/25)
  • 4 DB Push-Ups
  • 4 DB Squat Cleans

*When P1 gets back, rotate.

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