New Ulm CrossFit – WOD

Warm-up

4:00

4 Walkouts

6 Leg Raises

8 Reverse Lunges

8 Suitcase DB DL

Mobility

Low Lunge

Warrior Squats

Accessory Work

8 EMOM Both moves each minute

6-10 Pause Push-ups

(:01 at top – :03 at bottom)

4 Alt. Pause DB Snatch

(Pause in receive)

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Rounds 3:00on 1:00off

12 Alt DB Snatch 50/35

12 Russian Twists 50/35

12 Plank DB Pull Through

12 Weighted Sit-ups
Scaled 35/25