New Ulm CrossFit – WOD
Warm-up
4:00
8 push ups
8 air squats
8 active Spiderman’s
8 lateral lunges
Then Barbell warm up
Mobility
Couch 1:00 each
Wrist stretches :30 each
Accessory Work
12 minutes
upside down practice
Metcon (AMRAP – Rounds and Reps)
Ascending ladder for 10 minutes
1-2-3-4……
HSPU
Hang squat cleans 135/95
Scaled DB push press, 95/65