New Ulm CrossFit – WOD

Warm-up

4:00

8 Air squats

6 Pushups

20 Singles

8 Active spiderman’s

Then Barbell warm up

5 of each

good morning, back squats, elbow rotation, strict press, stiff leg DL & front squats

Mobility

Wrist stretches 30 sec each

Couch stretch 1:00 each

Weightlifting

Power Clean (1 x 1)

Squat Clean (1 x 1)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Cool Down

Shoulder band stretches