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  • Row 500m

  • Quad Stretch

  • Crossover Hamstring x 10

  • Pausing Squat Jumps x 10

  • Shoulder Mobility

  • Bar Lat Stretch

  • Pull-Ups x 10

  • Push-Ups with rotation x 10

  • KBS at wall x 15

  • High-Ten Sit-Ups x 20


Partner WOD:

  • Partner A: Row 500m

  • Partner B: 50 KBS (53/35) +(70/53)

    • switch

  • Partner A: Row 400m

  • Partner B: 30 Med-ball Cleans (20/14) +(30/20)

    • switch

  • Partner A: Row 300m

  • Partner B: 15 Snatches (75/55) +(115/75)

    • switch

  • Partner A: Row 200m

  • Partner B: 10 Bar Facing Burpees

    • switch

  • Partner A: Row 100m

  • Partner B: 3 Wall Climbs +(25’ Handstand Walk)

    • switch


TODAY’S MINDSET

Work while your partner rows. You may not switch until both partners are finished with their part.

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