Daily WOD

Sweet Sixteen

New Ulm CrossFit – WOD

Warm-up

4:00

5 walk outs

5 push ups

15 dubs or singles

5 air squats

Barbell warmup

Mobility

Wrist stretches :30 each

Pigeon 1:00 each

Accessory Work

Snatch technique

Eliminating tall butt work on starting position

3 x 3 build drop each rep

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP

16 power snatches 115/75

16 back rack lunges 115/75
1 weight across movents.

Scaled: 50/35 DB snatches and front rack DB lunges

Cool Down

Lacrosse ball and a box- roll out hamstrings