New Ulm CrossFit – WOD

Warm-up

Video: https://youtu.be/_9FgOmY-4Y0

4:00

10 Arm circles forward/backward

8 Push ups

8 Lateral lunges

8 Air squats

Mobility

Wall lat stretch 1:00 each

Child pose 1:00

Accessory Work

Lat raises and forward lat raises

Accumulate 50 reps of each movement

Then:

Snatch work 3 X 20

Barbell 45-55%

Single DB/KB 10 each side no alternating try to go unbroken

Metcon

Metcon (Time)

50 rounds for time or 20 min AMRAP

1 Burpee

4 Plyo lunges

2 Clusters
Mark in comments if you did the AMRAP