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