New Ulm CrossFit – WOD

Warm-up

Video: https://youtu.be/sublUZPOx60

3 Rounds

6 Push ups

10 High knees

10 Butt kickers

6 Lateral lunges

Mobility

Childs pose 1:00

Low lunge hip circles 1:00

Weightlifting

Floor Press (6 x 6 reps on the :90 )

Barbell: working at 60%

6 x 8 DB/KB single same reps per arm, double db

No weight 6 x 8 Alt. Diamond push ups and wide push ups

Metcon (Time)

For Time

21-15-9-9-15-21

Chair Dips legs straight

Pistols squats

KB swings
Sc: bent knee dips, single leg squats to target , KB/Db or od object swings.