New Ulm CrossFit – WOD

Warm-up

Core

Post WOD

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

Metcon

Metcon (Weight)

3 Min Max Effort Deadlift

30 Second Break

2 Min Max Effort OH Squat

30 Second Break

1 Min Max Effort Squat Clean

2 Min Break and repeat

ALL WEIGHTS MUST BE THE SAME