New Ulm CrossFit – WOD
Warm-up
:30 Seconds
Jumping Jacks
Active Spidermans
PVC Pass Throughs
Single Unders
Active Samson
Air Squats
Single Unders
Dive Bomber
PVC Overhead Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Movement Prep
3 Hang High Pulls
3 Hang Muscle Snatches
3 High Hang Power Snatch
3 Hang Power Snatch
3 Hang Squat Snatches
Weightlifting
Hang Snatch (Work to a HVY Single)
Metcon
Rx: Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders
Scale: Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
10 Hang Squat Snatches (55/35)
60 Singles
