New Ulm CrossFit – WOD
Warm-up
4:00
8 Step over lat lunge
16 Plate Hops
12 Calf Raises
10 High Knees
10 Butt Kickers
Mobility
Thread The Needle
Breakdancer
Roll to V Split
Scorpion
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
If looking for recovery, jog or get out a rower and row at an easy pace while others run.
Metcon (Weight)
3 EMOM
3 Sn Gr DL + 2 Sn Hi Pulls
3 EMOM
3 Muscle Snatch + 2 Sn Gr PJ
3 EMOM
3 Sn Drops + 2 Sn Balance
3 EMOM
2 Power Sn + 2 Squat Snatch
Score finishing weight
Cool Down
Roller
Quads, Hamstrings, Glutes
Calves, Upper Back