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WARM UP:

  • Row 500m

  • Bootstraps

  • Atlas Stretch

  • Calf Stretch

  • Air Squat Negatives x 5 (10 sec)

  • Shoulder Mobility

  • Inch Worms x 5

  • Crab Walks Fwd

  • Crab Walks Back

  • Pull-Ups x 10

  • High Five Push-Ups x 10

  • High Ten sit-ups x 20


PARTNER WOD:

  • 30 CTB (use partner assist if needed, but don’t scale to pull-ups or jumping unless absolutely necessary)

  • 10 Rounds of:

    • 5 Deadlifts (alternating partner each round)

    • 3 Unison Lateral Burpees Over Bar

  • 200 Weighted Jump Ropes

**E3MOM: Buddy WheelBarrow White Board to Rig (switch) and come back.


TODAY’S MINDSET

Don’t just default to pull-ups or a band here. Have some fun! Stand on your buddies back, use the old-school “kneeling cup-hands”, or get a little more personal and just give the butt-boost. Whatever happens, touch your chest to the bar.



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