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