New Ulm CrossFit – WOD
Warm-up
3 Rounds
20 Singles, 6 Cal Row
10 V-Ups
Empty Barbell –
5 H.M. Cln – 5 Strict Press
Mobility
Laying Wall Sqt Fig 4 1:30 ea
Wall Stretch – Hands on Wall 1:00
Weightlifting
Coach Led Barbell Warm-Up
3:00 to Build to Starting Weight
Clean and Jerk (OT 1:30 x 6 Sets)
2 Clean & Jerks – Building
Metcon
Metcon (AMRAP – Rounds and Reps)
20 AMRAP
50 Dubs (S-100Singles)
40 Cal Row
30 Sit-ups
20 HSPU (S-DBPP)
10 Hang Squat Cleans 185/145
5 Jerks 185/145 (S-135/95)