New Ulm CrossFit – WOD

Warm-up

2 Rounds

2:00 Bike or Row

5 GM + 5 B Sqt

5 SLD + 5 Fr. Sqt

Mobility

Roller

Upper Back

Lats

Adductors

Weightlifting

High-Hang Clean (12 EMOM
5 Pause Hi H Sqt Cleans)

Work on speed and technique.

No bouncing, reset each rep.

2 seconds in the pocket with each rep.

Metcon (AMRAP – Rounds and Reps)

10:00 Amrap

10 Side Plank hip dips (ea)

10 Navy Seals

20 Hollow Rocks

5 Ecc. Knee to Elbow

Metcon (Distance)

10:00 Bike, Row or Run