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Warm Up:

  • Indian Run 
  • (Driveway to flag pole)
    • High Skips
    • Backward run
    • Side shuffle down and back
    • Carioca down and back
  • (Inside)
    • Leap Frog across gym
    • Parter Carries x 2
  • Shoulder Mobility
  • OHS x 10
  • Pull-Ups x 10
  • Unison TTB x 10
  • BB DL x 5
  • BB SP x 5
  • BB BS x 5
  • BB GM x 5

Partner WOD:

17 min AMRAP

P1:

  • 5 Med-Ball Cleans (20/114)
  • 3 Burpees to the bar
  • 1 Deadlift (275/185)
  • Run 100m

P2: Start the rounds when P1 goes out for the run.

*Rx+ wear a vest


TODAY'S MINDSET

The faster you get back form that sprint, the more time you have to rest. If you have a vest, wear that sucker! 17 minutes of GAINZ!

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