New Ulm CrossFit – WOD
Warm-up
3 Rounds
30 Singles
20 Band Pull-aparts
10 Lat Raises Per Side
5 V-ups
Mobility
Sideways on wall Shoulder Circles
OH Barbell Opener
Weightlifting
Shoulder Press (7 x 4 @ 70-75%)
Accessory Work
On Coach Snatch Warmup
Metcon
Metcon (AMRAP – Rounds and Reps)
14 AMRAP
35 Dubs
3 Hang Power Snatch 115/75
3 Situps
Hang Power Snatch & Situps
Go up by 3’s each round.
Scaled 85/55 & Singles