021419

download.png

Warm Up:

  • Jumping Jacks x 25

  • Bootstraps x 10

  • Atlas Stretch

  • Single Leg side ski jumps x 10

  • Air Squats x 10

  • Shoulder Mobility

  • Inch Worms x 5

  • Pull-Ups x 5

  • High Ten Sit-Ups x 20

Valentine’s Day WOD:

Buy In: 200 meter Partner Carry

Partner 1:

  • 50 Box Jumps (24/20 in)

  • 50 Kettlebell Swings (55/35 lb)

  • 50 AbMat Sit-Ups

  • 50 Deadlifts (155/115 lb)

  • 50 Burpees

  • Partner 2:

  • 50 Pull-Ups

  • 50 Overhead Lunges (45/25 lb Plate)

  • 50 Hand Release Push-Ups

  • 50 Wall Ball Shots (20/14 lb)

  • 50 Double-Unders

Cash-Out: 200 meter Partner Carry


TODAY’S MINDSET

If you’re all about sharing your WOD, brotherly love, romance and/or teamwork making the dream work….find a Valentine and get to work. Decide who’s doing which chipper. Only one works at a time, and each must go in order in their own work out. Partner Carry to buy in and buy out to finish the WOD. No helping with your partner’s chipper, so try to time it so you’re finished together! If you’re a loner, not into group projects, independent, living your best life on your own right now and/or playing the field, pick your favorite chipper and get to it. Instead of the partner carry, start and finish with a double KB farmer carry.

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