New Ulm CrossFit – WOD

Warm-up

3 Rounds

100m Jog

10 Frankenstein walk

6 Squat jumps

3 Burpees

Video: https://youtu.be/-8cjaCpzLWU

Mobility

Roller 4-6 minutes

Hamstrings

Calves

Metcon

Metcon (4 Rounds for reps)

4 X 5 min AMRAP with 1 minute break

400m Run

Then AMRAP of

16 DB snatches 50/35

16 DB lateral hops
Scaled: 35/25, step overs

Score is total reps not including the run.

Home WOD

Metcon (4 Rounds for reps)

4 X 5 min AMRAP with 1 minute break

400m Run then AMRAP of

16 Shoulder taps

16 Air squats