New Ulm CrossFit – WOD

Warm-up

5:00 Row (Light Pace)

Mobility

Banded T Hip Opener 1:00 Ea

Banded Pigeon 1:00 Ea

T Toe Touches 10 Each Side

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

2-3:00 Row

12 PVC Passthrough to Floor

10 Single Arm Floor Press (Light)(Ea)

15 Sit-Ups

20 Banded Step Overs

:15 HSH or Plank

2 Snatch Grip PP + 1 OHS x 5

Weightlifting

10 EMOM

1 Hang P Sn + 2 Sn Gr P Jerk +

1 OHS + 2 Heaving Sn Balance

*Do not work above 55% of best snatch*