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Warm Up:

  • Indian Run

  • Quad Stretch

  • Downward Dog :30

  • Side Lunge with Squat x 10

  • Shoulder Mobility

  • Mixed Grip Pull-Ups x 10

  • Med Ball Clean Wall Balls x 10

  • Partner Alternating Ball Slams x 10

  • Partner Hamstring Extensions x 10 ea

  • Partner Leg throw downs x 10

Partner WOD:

  • 100 Airdyne Cals (as a team)

  • 5 Rope Climbs

  • 40 Partner Pistols

  • 4 Rope Climbs

  • 30 Partner Wall Balls

  • 3 Rope Climbs

  • 20 DB Box Step Overs (35/25) +(50/35)

  • 2 Rope Climbs

  • 10 Alternating Box Jumps

  • 1 Rope Climb

*Break up the reps that aren’t partner reps as you wish.


TODAY’S MINDSET

Last partner WOD of the year! Come on down and enjoy a workout with the fam!

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