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