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Warm Up:

  • Run 400m
  • Crossover Hamstring x 8
  • Butterfly Stretch x 1 min
  • Hip swings at bar (10 fwd/10 side to side each)
  • Side lunge with squat x 10
  • Shoulder Mobility
  • 3 rounds:
    • 5 Russian KBS
    • :20 pect stretch each side
    • 5 sit-ups
    • 10 mountain climbers

Partner WOD:

AMRAP With a Partner in 16 minutes

Buy-In: 50 Goblet Lunges (53/35 lb)

  • Partner 1:
    • 10 Hand Release Deadlifts (225/155 lb)
    • 10 Box Jumps (30/24 in)
  • Partner 2:
    • Kettlebell Hold in Bottom of Squat (53/35 lb)

Alternate each round.


TODAY'S MINDSET

Give your buddy's back a break and cruise through those rounds! the hand release deadlifts CAN NOT be dropped from the top. They must be lowered down, hands come off the bar and then it can be lifted for the next rep. Set yourself, don't get sloppy! Please don't mind the less-than-perfect form on the video.

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