3/7/2014

 WARM UP: (10 minutes) Row 500m Atlas Stretch Bootstraps Quad Stretch Shoulder Mobility 15 Overhead Squats 10 Pullups 25 Situps *After the 10 minutes of doing above warm-up, take 5 more minutes and do any additional stretches you personally would like to do!  WOD: 'CrossFit Games Open WOD 14.2'   Every 3 minutes for as long as possible complete:    From 0:00-3:00      2 rounds of:     10 overhead squats (95/65)     10 chest-to-bar pull-ups   From 3:00-6:00      2 rounds of:     12 overhead squats     12 chest-to-bar  pull-ups    From 6:00-9:00      2 rounds of:     14 overhead squats     14 chest-to-bar  pull-ups    Etc., following same pattern until you fail to complete both rounds

WARM UP: (10 minutes)
Row 500m
Atlas Stretch
Bootstraps
Quad Stretch
Shoulder Mobility
15 Overhead Squats
10 Pullups
25 Situps
*After the 10 minutes of doing above warm-up, take 5 more minutes and do any additional stretches you personally would like to do!

WOD:
'CrossFit Games Open WOD 14.2'

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95/65)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

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