New Ulm CrossFit – WOD

Warm-up

4:00

6 Burpees

8 Squat Jumps

10 Alt Spidermans

12 Sit-ups

Mobility

5:00 Athletes Choice

Metcon

Metcon (No Measure)

0:00 to 20:00

00 Athletes Choice

10 Single Arm OH Press (Each)

8 Pistol Squats (Each)

20 Alternating V-Ups

5 Single Arm KB or DB Thrusters (Each)

20:00 to 35:00

Choose a barbell move to work on and stay light. No more than 25-30% of max.

Ideas: Tall cleans, drop snatches, pause squats etc. Gymnastics moves may be added in as well.