New Ulm CrossFit – WOD

Warm-up

Video: https://www.youtube.com/watch?v=PSZY16153IQ

3 Rounds

20 Dubs/singles

10 1/2 squat side steps each

6 Walk outs

Mobility

1:00 Couch stretch each

1:00 Wall stretch

Metcon (6 Rounds for time)

6 Rounds with 1:00 break between rounds

80 Dubs/ singles

16 Rev. lunges

8 Hang Cleans
No equipment : line hops, rev. lunge & Navy/Seals

Barbell Cleans, unbroken weight.

Single Db/KB 8 each unless its heavy then four each side.

Cool Down

20:00 light walk/jog/bike/ swim