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