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