New Ulm CrossFit – WOD
Warm-up
2 Rounds
12 Sit-ups
8 Push ups
8 Squat Jumps
-Then-
Barbell Warm-up – 5 ea
Good Morning – Back Squat – Elbow Rot.
Strict Press – SLD – Muscle Clean – Hang Pwr Clean
Mobility
1 min ea
Couch Stretch
Child’s Pose
Accessory Work
Every 1:30 x 6
6 Lateral Box Step Ups (ea leg)
Metcon
Metcon (3 Rounds for reps)
AMRAP 4
10 Clean and Jerks (95/65)
10 Burpee Box Jump Overs
– 3 min Rest-
AMRAP 4
8 Clean and Jerks (115/85)
8 Burpee Box Jump Overs
– 3 min Rest –
AMRAP 4
6 Clean and Jerks (135/105)
6 Burpee Box Jump Overs
*24″/20″ Box
Cool Down
With a Roller – 1 min ea side
Quad
Hamstring
Glute