Daily WOD

How Sore Are You?

New Ulm CrossFit – WOD

Warm-up

Video: https://www.youtube.com/watch?v=MBI-aWpRE6c

4:00

10 Jumping Jacks

8 Push-ups

10 Alt. Spidermans

8 Plate Push Squats 10#

Mobility

1:00 Standing Quad Stretch

1:00 Arm Across Chest (ea)

Weightlifting

3:00 PVC – Then –

Barbell Snatch Warm Up

Hang Power Snatch (6 x 3 )

Work from Hi Hang and concentrate on tech

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

400m Run

20 Russian Twists

8 Snatches 65/35
Single sided is 8 per arm on the snatch.

No equipment is Navy Seals for snatches and go 20 Min