021714

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Warm Up:

Row 500m
Bootstraps
Squat Series (elbow, hands, reach for ceiling)
15 air squats
shoulder mobility
10 pull-ups
25 sit-ups
10 push-ups
*Burgerner Warm-Up as a class

WOD:

"HOPE"

THREE ROUNDS OF:

BURPEES
75/55 POUND POWER SNATCH
BOX JUMP, 24″/20" BOX
75/55 POUND THRUSTER
CHEST TO BAR PULL-UPS

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for a good score. One point is given for each rep.

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