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