New Ulm CrossFit – WOD

Warm-up

Line drills

High knees

Butt kickers

knee to chest

quad stretch

lateral lunges

inch worms

then: Barbell warm up

5 of each, GM, BSQ, St. Pr, Elb, SLD & Fr. Sq

Mobility

roll out: quads, hamstrings & calves

Weightlifting

Clean and Jerk

Build to a heavy single

15 minutes

5-3-3-2-1-1-1

Metcon

Metcon (Time)

Bullet Point Open RX

FOR TIME:

30 Clean and Jerks (155/105)

30 Box Overs 20″

Metcon (Time)

Bullet Point Open Intermediate & Masters RX

FOR TIME:

30 Clean and Jerks (135/95)

30 Box Overs 20″

Metcon (Time)

Bullet Point Open Scaled

FOR TIME:

30 Clean and Jerks (95/65)

30 Box Overs 20″