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