New Ulm CrossFit – WOD

Warm-up

3 Rounds

20 Jumping Jacks

10 Cossack Squats

10 Down Dog to Cobra

10 V-Ups

Mobility

Open Book 1:00 ea

Samson Stretch 1:00 ea

Metcon

Metcon (No Measure)

0:00-20:00

00 Athletes Choice

:30 HS Hold or Plank

10 Bent Over DB Rows (ea)

6 Walkouts with push-ups

20 Squats

10 OH Tri Extensions

————————————-

20:00-35:00

6x: 1 Tall Clean + 1 Front Sqt + 1 Hang Clean

Then

Build to 1 HVY Hang Squat Clean over 5 sets