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