New Ulm CrossFit – WOD
Warm-up
3 Rounds
20 Banded Pull Aparts
1 Halfway Up the wall Walk Walk
5 Single Arm Dumbbell RDL (each side)
5 Single Arm Dumbbell Russian Swings (each side)
5 Single Arm Dumbbell Presses (each side)
10 Box Jump (with step down)
Mobility
Lacrosse Ball
Rotator Smash
Shoulder on wall
Pigeon on box
Low Lunge Hip Opener
Metcon
CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here
CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here
