New Ulm CrossFit – WOD
Warm-up
:30 Seconds
Single Unders
Air Squats
Single Unders
Push-up to Down Dog
Single Unders
Sit-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Warrior Squats 1:00
Child’s Pose on box 1:00
Metcon
NUCF Open Test (AMRAP – Reps)
“NUCF OPEN TEST”
AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups
