New Ulm CrossFit – WOD

Warm-up

AMRAP 4

10 Jumping Jacks

5 BB Goodmornings

8 Lateral Lunges

5 BB Strict Press

Mobility

Thorasic Opener

Hip Opener

Wrist Stretch

Weightlifting

EMOM x 12 3 Squat Clean and Jerks. Starting around 60% 1 RM and building over the 12 sets. Each rep should be dropped

Squat Clean and Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Sumo Deadlift High Pulls 95/65

10 Burpee Over Bar

10 Med Ball Squat Jumps 20/14

10 Burpee Over Bar

Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Plyo Lunges

10 Burpees

10 Squat Jumps

10 Burpees