New Ulm CrossFit – WOD

Warm-up

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

Metcon

Rx: Metcon (Time)

5 RFT

5 Strict HSPU GS

5 Squat Snatch 155/95

Scale: Metcon (Time)

5RFT

5 Strict Press 115/55

5 Squat Snatch 115/55