New Ulm CrossFit – WOD

Warm-up

3 Rounds

8 Scap Shrugs

6 Air Squats

6 BB Hang Muscle Cleans

6 Strict Press

6 Sit-ups

Mobility

Wall Latstretch

Wall Shoulder Stretch

Wrist Stretch

Weightlifting

6 Rounds On the 90s 1 Clean + 2 Front Squats + 1 Jerk. Work up to a heavy complex for the Day

1 Clean + 2 Front Squats + 1 Jerk

Metcon

Metcon (Time)

5 rounds for time

5 Clean 155/105

10 Toe to Bar

5 Jerks 155/105

10 Chest to Bar Pull ups

Home WOD

Metcon (Time)

5 Rounds for time

10 Alt DB Clean or 10 Navy Seals

10 V Sit-ups

5 DB Jerks/arm or 5 Wall Climbs/walkout w/Push-up

10 DB Pull Overs or Box Dips