New Ulm CrossFit – WOD

Warm-up

2 Rounds

10 PVC Passthrough

5 PVC OHS

4/3 Cal Bike

5 Push-Ups

Mobility

Wall Hinge

Scorpion

Ankle in lunge

Weightlifting

Press in split warmup (PVC)

2 Sets of 10 (5 Per leg)

Press in split (Barbell)

2 Sets of 6 (3 Per leg)

Tall Jerks (Start Empty Bar, Stay Light – Perfect)

6 x 4 Tall jerks from rack increase in weight if possible

Metcon

Metcon (No Measure)

22:00 Clock

5:00 Row

2:00 Air Squats

4:00 Bike

2:00 Lunges

3:00 Row

2:00 Air Squats

2:00 Bike

2:00 Lunges