New Ulm CrossFit – WOD

Warm-up

3 Rounds

8 Lateral Lunges

6 Squat Jumps

4 Tempo Push-ups (2,2,2,0)

8 Alt V-Ups

Mobility

Child’s Pose

Knee Across Body

Extended Butterfly

Metcon

Metcon (No Measure)

0:00 to 20:00

00 Athletes Choice

10 Split Squats (Bodyweight)

10 DB Curl & Press (light – each side)

10 DB RDL (each side)

3 Strict Pull-ups

:30 HSH or Plank

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20:00 – 36:00

1 Snatch Push Press + 2 OHS + 3 Snatch Balance OTM x 8 (stay light on these)

1 Snatch Push Press + 1 OHS + 2 Snatch Balance OT2 x 4 Building