New Ulm CrossFit – WOD
Warm-up
4 AMRAP
8 Lat Raises (plates)
8 Circles (plates)
8 Leg Swings (s2s)
8 Leg Swings (f2b)
4 Strict Press (bar)
Weightlifting
Split Squat
Core
Weida Core (Time)
25 Sit-ups
25 4 Count Flutters
25 Sit-ups
25 Leg Raises
25 Sit-ups
25 Hello Dolly’s
25 Sit-ups
25 Crunches
25 Sit-ups
25 Russian Twists
25 Sit-ups
25 4 Count Flutters
ONLY IF TIME LEFT
Metcon
Metcon (Time)
3RFT
14 Russian Twists 53/35
12 Power Cleans 135/95
10 Floor Press 135/95