New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 KB DL
8 Goblet Squats
5 Hang Cleans
Mobility
Puppy Pose 1:00 – S2F 1:00 ea
Wrists :30 ea – Couch 2:00 ea
Pigeon 2:00 ea – Butterfly 1:30
Pike 1:00 – Straddle 1:00
Kneeling Split 1:00
Metcon
Metcon (Time)
5 RFT
15 KBS – R 53/35 (S) 44/26
10 Step-ups 24/20
5 Power Cleans 95/65 (S) 85/55