3/5/2014

  WARM UP: 2 minutes of singles 2 minutes of double unders iron cross scorpion bootstraps spiderman lunge shoulder mobility 15 squat jumps 10 pullups 20 tuck ups accumulate 1-2minutes of handstand hold (stomach to wall) WOD: "Fight Gone Bad" three rounds of: - wall ball (20/14) - sumo deadlift high pull (75/55) - box jump (20") - push press (75/55) - row (for calories - rest

 

WARM UP:
2 minutes of singles
2 minutes of double unders
iron cross
scorpion
bootstraps
spiderman lunge
shoulder mobility
15 squat jumps
10 pullups
20 tuck ups
accumulate 1-2minutes of handstand hold (stomach to wall)

WOD:
"Fight Gone Bad"
three rounds of:
- wall ball (20/14)
- sumo deadlift high pull (75/55)
- box jump (20")
- push press (75/55)
- row (for calories
- rest

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