New Ulm CrossFit – WOD

Warm-up

4:00

5 Burpees

12 Hollow Rocks

6 Alt Spidermans

12 KB Russian Twists

Mobility

5:00 Athletes Choice

Metcon

Metcon (No Measure)

0:00 – 20:00

00 Athletes Choice

18 KB Landmine Rotations

16 Single Arm KB Swings

14 Plank Pull-Throughs

12 Goblet Squats

20:00 – 35:00

Choose Barbell &/or Gymnastics to work on

Example:

Even – 2 Tall Snatches + 1 Sn Balance

Odd – 3 Kips+2 Hips to rig (muscle-up work)