New Ulm CrossFit – WOD

Warm-up

3 rounds

10 jumping jacks

4 suitcase dead lift/side or 8 Alternating single leg dead lift

3 inchworms

6 alt. spider mans

Mobility

1:00

Standing Forward Fold

Down Dog with Feet Pedal

Metcon

Metcon (Time)

For Time:

100 Alt. Burpee Dumbbell Snatches (50/35)

On the 2 Minute, including 0:00

10 Turkish Leg Raises
Sc: Burpee Deadlift, Leg Raises

RX+: Devils Press – Both DB on Turkish Leg Raises

Turkish Leg Raise: While laying on the ground press and hold weight over chest with locked out arms, hold here for all reps. each rep raise both straight legs from a supported horizontal position just off the ground to vertical position overhead head then, with controlled, back to the supported horizontal position just off the ground