Daily WOD

Don’t look up!

New Ulm CrossFit – WOD

Warm-up

in place

2 rounds

10 k2c

10 quad

10 samson

10 spiderman

10 high knees

10 butt kickers

Mobility

Ankle 1:00 ea

Lacrosse ball roll out on wall

lats :30 ea

traps :30 ea

Sn. Grip BB warm up

Weightlifting

Over Head Squats (5 x 5)

one weight across

work on positioning technique

Over head squat (5 attempts)

build to heavy single

Metcon

Metcon (3 Rounds for reps)

3 rounds

3 min AMRAP 2 min rest

10 power snatches 95/65

20 OH squats 95/65

remaining time Max Effort (A) KB swings 53/35
RX+ 135/95, 70/53

SC. 65/35, 35/26