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