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