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″