New Ulm CrossFit – WOD

Warm-up

4:00

3 Dive bombers

8 Air squats

6 Spidermans

10 Jumping jacks

Then BB warm up 5 of each

GM, B.sq, Elb rot, Str. Pr, Fr. Sq, Stiff DL.

Mobility

:30 each Wrist stretches

1:00 Fr. rack Stretch

Weightlifting

Push Press (5 X 1 clean + 3 push press )

1 complex from the floor OT :90 X 5 @ 60-70% of Push press

Metcon

Metcon (Time)

4 Rounds for time

8 Push press 95/65

18 Burpee over Bar
Scaled: 65/35, step overs

Home WOD

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

18 Russian twist (add weight if possible)

18 Burpees