New Ulm CrossFit – WOD

Warm-up

4 AMRAP

8 Lat Raises (plates)

8 Circles (plates)

8 Leg Swings (s2s)

8 Leg Swings (f2b)

4 Strict Press (bar)

Weightlifting

Split Squat

Core

Weida Core (Time)

25 Sit-ups

25 4 Count Flutters

25 Sit-ups

25 Leg Raises

25 Sit-ups

25 Hello Dolly’s

25 Sit-ups

25 Crunches

25 Sit-ups

25 Russian Twists

25 Sit-ups

25 4 Count Flutters
ONLY IF TIME LEFT

Metcon

Metcon (Time)

3RFT

14 Russian Twists 53/35

12 Power Cleans 135/95

10 Floor Press 135/95