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CROSSFIT OPEN WORKOUT 15. 2

  • Morning: Classes will run as normal
  • Afternoon: Gym will open at 5pm, open WOD heats will begin at 6pm

Warm up:

  • 400m row
  • Spider man
  • Atlas stretch
  • Bootstraps
  • Quad Stretch
  • Shoulder Mobility
  • OHS with PVC x10
  • Pullups x10
  • Air squats x20

 

WOD 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

  • 10 overhead squats (95 / 65 lb.)
  • 10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

  • 12 overhead squats (95 / 65 lb.)
  • 12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

  • 14 overhead squats (95 / 65 lb.)
  • 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