New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 Push-ups

5 Squat Jumps

:20 HSH or Plank

6 Alt Spidermans

Mobility

PVC Front Rack

Squat Hold

Runners Lunge Wide

Weightlifting

TEMPO WORK 4:0:3:0

Front Squat (4 x 5 @ 60-70%)

Metcon

Metcon (Time)

10 Rounds

5 KB Clean & Jerk

10 – 1 Arm Squats

15 KB Swings (A)

RX+ 70/53, RX 53/35, Scaled Lighter DB for C&J