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.