081118

lead.jpg

Warm Up:

  • Partner Row 1000m (switch in and out when you want)
  • Back roll to split x 8
  • Quad Stretch
  • Piriformis
  • Child's Pose :30
  • Down Dog :30
  • Shoulder Mobility
  • OHS x 10
  • Ring Pull-Ups x 10
  • Standing Inch Worms x 5
  • Push-Ups with rotation x 5
  • Partner Leg throw downs x 10

Partner WOD:

Part 1.

Relay Races fro 8 minutes:

starting at white board:

  • Suicide run to rig ( 1/4 way and back, half way and back, 3/4 way and back, full way to rig)
  • 3 burpees to bar  +(burpee pull-ups)
  • 10 plate jumps
  • sprint back/switch

Rest 2 minutes. Then:

  • 6 alternating rounds of:
    • 10 Double Unders  +(25 DU's)
      • then,
  • 50 Standing MedBall Twists (25 each direction)
    • then,
  • 6 alternating rounds of:
    • 10 Double Unders  +(25 DU's)
      • then,
  • 50 High Ten sit-ups
    • then,
  • 6 alternating rounds of:
    • 10 Double Unders  +(25 DU's)

TODAY'S MINDSET

Some sprinting cardio today that you can't cheese on because your partner is counting on you! Work on your recovery when it's not your turn. Get your heart rate down and get back to 100% when you're up.

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