New Ulm CrossFit – WOD
Warm-up
5:00
5 V-ups
5 Push-ups
10 Lat Lunges
20 Singles
Then BBWU
Mobility
Front Rack on Wall
Thoracic Roll (Bear and OH)
Accessory Work
OT :90 x 6 sets
30 Dubs or :20 of practice +
1 H. P. Cln + 1 H. Sqt. Cln + 1 Fr. Sqt
Build as desired
Metcon
Metcon (AMRAP – Rounds and Reps)
18 AMRAP
4 Hang Power Cleans
5 Thrusters
6 Front Squats
21 Burpees Over Bar
Barbell 95/65 or scaled 75/45