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