New Ulm CrossFit – WOD
Warm-up
:30 each
slow singles
alt. spidermans
tall singles
samson
fast singles
push ups
BB warm up
mobility
pigeon 1:00 ea
wrist stretches :30 ea
Accessory Work
Tabata
6 rounds each movement
planks
wall sits (add weight if possible)
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner
20 min AMRAP
100 dubs
80 power cleans 135/95
60 T2B
40 Burpee to plate
20 HSPU
SC. 95/65, kah, DB PP
