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