New Ulm CrossFit – WOD
Warm-up
Metcon
Rx: Metcon (Time)
3 RFT
9 Power Cleans 135/95
15 Lat Bar Burpees
Scale: Metcon (Time)
3RFT
9 Power Cleans 95/65
12 Lat Bar Burpees
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