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Warm Up:

  • Indian Run around block

  • Back Roll to Split x 8

  • Piriformis

  • Calf Stretch

  • Air Squats x 10

  • Shoulder Mobility

  • Pect Stretch on rig

  • Child’s Pose :30

  • Thread the Needle :30 each side

  • Unison Pull-Ups x 10

  • High Five Push-Ups x 10

  • Hollow Rocks x 25

Partner WOD:

  • Run 800m together

  • 20 Clean and Jerks (135/95) +(185/135)

  • Run 400m together

  • 20 Hang Squat Cleans

  • Run 200m

  • 10 Shoulder to OH


TODAY’S MINDSET

Some bar work today! Alternate the reps between partners, but each person can have their own bar in the interest of speed.

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