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)