New Ulm CrossFit – WOD

Mobility

Roller

Upper Back – Low Back Sides

Thoracic Extensions (Hands behind head)

Quads – Hamstrings – Glutes

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00

10 Side Plank Reach Throughs (each)

15 KBS – R

20 Sit-Ups

25 Mountain Climbers

20 Sec Handstand Hold or Plank

15 Air Squats

10 Alt. DB Snatch
Perform light and move for quality to go recovery style. Go heavier and more diffcult if you need more of a push today. Example: weighted situps and squats.

Weightlifting

Push Press Accessory Work

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5 Sets of 3 Reps Building (On the lighter side)

1 Rep is– 3 Dips with a :03 Pause in last dip,

Punch and drive overhead with a pause at lockout (:03),

Eccentrically lower bar back to good front rack position.

Goals

Any remaining time can be spent on goals