3/4/2014

WARM UP: (15mins) row 500m atlas stretch crossover hamstring spiderman lunge good mornings shoulder mobility 25 air squats 7 strict pullups 20 hollow rocks 20 superman rocks WOD: 5 rounds: (115/75) 10 deadlifts 8 hang power cleans 6 front squats 4 shoulder to overhead 2 back squats *every time you drop the bar, do 10 situps

WARM UP: (15mins)
row 500m
atlas stretch
crossover hamstring
spiderman lunge
good mornings
shoulder mobility
25 air squats
7 strict pullups
20 hollow rocks
20 superman rocks

WOD:
5 rounds: (115/75)
10 deadlifts
8 hang power cleans
6 front squats
4 shoulder to overhead
2 back squats
*every time you drop the bar, do 10 situps

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