New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 PTTT

3 Dive bombers

10 High knees

10 Butt kickers

Mobility

T-stretch :30 each

Banded rib stretch on rig :30 each

Weightlifting

High-Hang Snatch (6 x 3 (:02 pocket, :02 catch))

High Hang Snatch 6 X 3 on the :90

Pausing in the pocket :2 then :2 pause in catch, concentration is on the positions in the pauses. Stay light to focus on form.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 Hang Snatches 135/95

10 Wall balls 20/14

15 Box jump overs 24/20
Sc. 95/65, 14/10, step overs