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