New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 Alt. V-ups
8 Squat Jumps
:20 Plank
THEN
Barbell Warm-up 5 each
Mobility
Chest T-Stretch on Floor 1:00 each
Wrist Streches :30 each
Weightlifting
Power Snatch (3 Position Power Snatch)
Hi Hang, Hang, Full
Building over 6 sets
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
20 Hang Snatches 95/65
20 Wall Balls 20/14
20 Hang Snatches 95/65
20 Sit-ups
Power or Squat Snatch is acceptable
Cool Down
Banded Shoulders on Rig 2:00 Each Side
Home WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
20 Broom Handle OHS
20 Squat Jumps
20 Broom Handle OHS
20 Sit-ups