New Ulm CrossFit – WOD
Warm-up
line drills
knee to chest
quad stretch
stiff leg kicks
knuckle draggers
lateral lunges
high knees
butt kickers
then barbell warm up
5 reps each
good mornings, back squats, elbow rotations, strict press, straight leg dead lifts and front squats
Mobility
wrist stretches :30 each
pigeon 1:00 each
Snatch (6 x 2)
Snatch
build to heavy set of two
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP
10 snatches 95/65
24/20 calorie row
10 pistols
Sc. 65/35, 20 air squats
Cool Down
5 minute light row