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