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Warm Up:

  • Jumping Jack x 25
  • Back Roll to split
  • Calf Stretch
  • Side lunge with reach x 10
  • Jumping Air Squats x 10
  • Shoulder Mobility
  • L-Hold in rings - max time x 3
  • Ring Dips x 10
  • Pull-Ups x 10
  • Partner Leg throw downs x 10
  • Twisting Sit-Ups x 20

Partner WOD:

16 min AMRAP

  • 6 Alternating Manmakers (35/25)
  • Med Ball Back Roll Leg Passes from white board to rig as a team - one way (20/14)
  • 20 Buddy Russian Twists

TODAY'S MINDSET

Move fast to re-position on the med-ball passes or you'll leave your buddy hanging!

 

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