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