New Ulm CrossFit – WOD

Warm-up

4:00

8 Alt Spidermans

8 Alt Scorpions

10 PVC GM + 5 OHS

5 SLD + 5 Fr Squats

Mobility

Roller

Upper Back

Lats

Adductors

Glutes

Weightlifting

Snatch (8 EMOM x 2)

Build Across and Drop Between Reps

Clean and Jerk (8 EMOM x 2)

Build Across and Drop Between Reps

Metcon

Metcon (Calories)

8:00 Recovery Bike, Row, Run

OR

8 EMOM Bike or Row

:20 Sprint :40 Rest

Accessory

2-3 Rounds

15 Stick Sit-Ups

20 Landmine Twists

:30 Forearm Plank

20 Side Plank Leg Raises