New Ulm CrossFit – WOD
Warm-up
4:00
10 russian KB swings
10 jumping jacks
10 KB DL
10 PTTT
Mobility
T- stretch 1:00 each
Wrist stretches :30 each
Weightlifting
Push Press (7 X 3 )
Push press
7 x 3 OT :90 60-75%
:02 pause in the dip
Metcon
Metcon (AMRAP – Reps)
Death By Kettle Bell swings (A) 53/35
increasing rep EMOM 1:1 2:2 3:3
Go until you fail the reps for that minute
*when you die go to 15-20 sit ups until everyone is done