New Ulm CrossFit – WOD

Warm-up

Video: https://youtu.be/19HAeNPYB0Y

4:00

20 singles/ line hops

6 Jump squats

6 Spidermans

6 Push ups

Mobility

Low lunge 1:00 each

Figure four 1:00 each

Squat Clean (6 X 6 Squat clean technique 60-70% )

Single arm is 6 reps each side

Accessory Work

6 X 6 each side

Suit case Deadlift into

Up right row

then :

6 Front squats single arm

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

100 Dubs/Singles or power hops

8 Clean and jerks/ single arm 8 each side

20 box jumps/ step ups / tuck jumps
*no equipment, 24 Mountain climbers for c&j

*note weight used for C&J