011219

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Warm Up:

  • Jumping Jacks x 25

  • Side Lunge with reach x 10

  • Back Lunge with twist x 10

  • Boostraps x 10

  • Air Squats x 10

  • Shoulder Mobility

  • SL KB DL x 10 each side

  • Mountain Climbers x 20

  • BB DL x 5

  • BB HC x 5

  • BB SP x 5

  • BB BS x 5

  • BB Goodmorning x 5

Partner WOD:

“Garry Purdham”

  • 31 Burpees

  • 31 Double Unders

  • 31 Deadlifts (95/65)

  • 31 Push-Ups

  • 31 Box Jumps (24”/20”)

  • 31 Hang Power Cleans

  • 31 Air Squats

  • 31 KBS (53/35)

  • 31 Shoulder to OH

  • 31 Sit-Ups

  • 31 Cal Row

  • 31 Wall Balls

Rx+ 51 of each

*One person working at a time, must be done in order.


TODAY’S MINDSET

Try not to rest too long. Chip away at the movements, smile, push your buddy to be better.



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