New Ulm CrossFit – WOD

Warm-up

5:00

20 Singles

10 T- Toe Touch

10 Hip Dips

10 Pause Air Squats

Mobility

5:00 on Roller

Upper Back, Lats

Quads, Glutes

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

35 Dubs or Singles

10 BB Wide Leg GM

12 KBS – R (Light)

14 Single Arm Floor Press (KB or DB)

16 Pistols or Air Squats

18 Sit-ups

Weightlifting

Snatch Balance

2 Tall Snatch + 1 OHS + 2 Heaving Snatch Balance + 2 Snatch Balance x 5 sets

Squat Snatch (Build up to 80% and perform 5 Singles)

Power Snatch (Build up to 80% and perform 5 Singles)