New Ulm CrossFit – WOD

Warm-up

Video: https://youtu.be/lfDI5KJq3wg

3 rounds

20 clockwise/20 counter clockwise arm circles

10 jumping jacks

6 squats

6 Sit ups

Mobility

Lat stretch on wall 1:00 each

Calf pedal 1:00

Wrist stretches :30 each

Weightlifting

Shoulder Press (6 x 10 On the :90)

Barbell light weight

Double KB/DB or Single 5 each arm

No weight pike push up

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

12 Navy-seals

10 Hang Clean and Jerks

200 m run
C&J with Barbell, single KB/DB or odd object