New Ulm CrossFit – WOD

Warm-up

4:00

8 Russian KB swings

8 Air Squats

10 High knees

10 Butt kickers

Mobility

Wall Fr. rack stretch 1:00 each

Wrist stretches :30 each

Weightlifting

Front Squat (7 X 2 OT :90 @75-80% )

Metcon

Metcon (AMRAP – Reps)

15 min AMRAP

3-6-9-12-15…

KB swings (A) 53/35

KB Suitcase DL 53/35

Burpees
Sc: 35/26

Home WOD

Metcon (AMRAP – Reps)

4:00 warm up

5 Push Ups – 5 Sit ups- 5 Air squats- 10 Jumping jacks

4:00 mobility

Cobra 1:00 – Pigeon 1:00 each

Accessory

12 min EMOM

Even: 4 tempo push ups 3 sec down 1 sec up

Odd: 4 Turkish get ups (weight if possible)

WOD

15 min AMRAP

3-6-9-12-15….

Hollow rocks

Plyo Lunges

Russian twists (weight if possible)