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