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Warm Up:

  • Row 500m
  • Quad Stretch
  • Calf Stretch
  • Air Squats x 10
  • Shoulder Mobility
  • Banded Shoulder 
  • Banded Pull-Aparts x 10
  • Pull-Ups x 10
  • High Ten push-Ups x 10
  • Med Ball Clean Wall Balls x 10
  • Knees to Squat x 5

Partner WOD:

Ascending Ladder by 2:

  • P1: 2 KBS (53/35)  +(70/53)
  • Both: 2 Wall Ball Toss (20/14)
  • P2: 2 KBS
  • Both: 2 Wall Ball Toss
  • P1: 4 KBS
  • Both: 4 Wall Ball Toss
  • P1: 4 KBS
  • etc....

TODAY'S MINDSET

Core to extremity. All day.

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