New Ulm CrossFit – WOD
Warm-up
4:00
6 push ups
6 air squats
6 Barbell GM
16 dubs
Mobility
Pigeon 1:00 each
T-stretch :30 each
Accessory Work
Push Pull work 10 EMOM
Barbell bent row (one weight)
5×5
Floor press (one weight)
5×5
Metcon (Time)
For Time
21-15-9
Push ups
Deadlifts 135/85
Then:
21-15-9
Hang snatches 135/85
Air squats
Scaled: 95/65, knees push ups.
RX must do air squats to 2 ab mat stacked target;)
Cool Down
Wrist stretches :30 each