New Ulm CrossFit – WOD

Warm-up

In Place Line Drills , Alt. 4/side

Quad Stretch – Knee to Chest – Soldier Kicks

Kneel Marches – Tip Toe Raises – Squat Jumps

Walk outs to Push ups – High Knees – Butt Kickers

Mobility

Calf Stretch

Chest to the Floor

Couch Stretch

Metcon

Metcon (5 Rounds for reps)

On the 5 Minute x 5

AMRAP 3

3 Power Cleans 135/95

6 Push-ups

9 Air squats

*300m Run after each AMRAP

* Rest Remaining time
Sc: 95/65

Rx+: 20/14# Vest

Home WOD

Metcon (5 Rounds for reps)

On the 5 Minute x 5

AMRAP 3

6 Single Arm Cleans or Object Clean

6 Push-ups

9 Air squats

*300m Run after each AMRAP

* Rest Remaining time