New Ulm CrossFit – WOD

Warm-up

4:00

5 GM + 5 Back Squats + 5 SN Gr PP

10 Alt V-Ups

6 Push-Ups

Mobility

PVC OHS at wall

Closed Grip Passthroughs

Downdog to Cobra

Weightlifting

Overhead Squat (4 x 5 Building)

Snatch Grip Deadlift (3 x 5 Building)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Target: sub 5 – Cap: 8

Gymnastics

3 rounds of each skill: 30sec on/30 sec rest

Heel Box Toes to Bar

—rest 1 min —

Banded Lat Pull Downs

—rest 1 min —

Kipping Toes to bar