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