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Warm Up:

  • Run 400m

  • Spiderman 

  • Quad Stretch

  • Calf Stretch

  • Shoulder Mobility

  • Good Mornings

  • OHS x 15

  • Pull-Ups x 10

  • Push ups with rotation x 10

  • Tuck Ups x 20

WOD:

 "Frankenchipper" 

  • Row 500m

  • Run 400m

  • 21 Kettlebell Swings (53/35) +(70/53)

  • 21 Pull-ups

  • 50 Thrusters (45/35) +(65/45)

  • 30 Wall Balls (20/14) +(25/20)

  • 3 rounds of Cindy (5 pullups, 10 pushups, 15 squats)

  • 30 Box Jumps (24"/20") +(30/24)

  • 21 Handstand Pushups

  • 50 Double Unders

  • 30 Knees to Elbows

  • 21 Burpees


TODAY’S MINDSET

Somehow Frankenchipper has gotten watered down over the past few years, so I made sure to get back to the original. If you’re times are way off…that’s probably why :) Enjoy this Halloween tradition. Extra life-points will be given to anyone who WOD’s in costume.

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