New Ulm CrossFit – WOD
Warm-up
:30 Seconds
Lateral Hops
Dive Bombers
Front to Back Hops
Active Spidermans
Single Unders
Active Samson
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Wrist Stretch – :30
Ankle Stretch – :30
Front Rack Stretch – 1:00
Metcon
Rx: Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set
Scale: Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (95/65)
60 Single Unders After Each Set
