New Ulm CrossFit – WOD
Warm-up
3 Rounds
5 Good Mornings
5 Back Squats
5 Push-ups
10 Hollow Rocks
Mobility
Alt Warrior Squats 1:30
Low Lunge (push knee out)
Weightlifting
8 EMOM X 5 Reps
Choose 1 weight
Back Squat
Metcon
Metcon (Time)
3 RFT
10 Single Arm Squat Snatches 50/35
20 Single Arm Thrusters 50/35
30 Single Arm DB Deadlift 50/35
40 DB Hang C&J 50/35
*Switch arms every 5 reps on all moves*
Scaled is Power Snatches and 35/25
RX+ is 70/50