New Ulm CrossFit – WOD

Warm-up

Core

5 Min Plank (AMRAP – Reps)

1 Min Push-up Position

30 Sec forearms

30 Sec leg lift

30 Sec other leg

30 Sec side

30 Sec other side

30 Sec Push-up

1:00 Forearms

Metcon

Metcon (3 Rounds for reps)

AMRAP 4:

5 Thruster 95/65

5 Bar Muscle Ups

-2 minute rest-

AMRAP 4:

5 Snatches 95/65

5 Ring Dips

-2 minute rest-

AMRAP 4:

5 Squat Cleans 95/65

5 HSPU (G.S.)