New Ulm CrossFit – WOD

Warm-up

2 Sets

1:00 Row or Bike

20 Alt. Leg V-Up

10 Hang Power Clean 45/35

Mobility

10 Pausing Cossack Squats

10 Squat & Extend

20 Plyo Lunges

Metcon

Metcon (4 Rounds for time)

Partner Throwdown Friday: 4 Sets

20/16 Cal Row or 15/12 Cal Bike

20 Synchro Stick Sit Ups

40 Hang P. Cleans 135/95 (split)

-Rest 2 minutes between sets-

*Individual Version* 4 Sets

20/16 Cal Row OR 15/12 Cal Bike

20 Stick Sit Ups

20 Hang P. Cleans 135/95

-Rest 2 minutes between sets-

Accessory

12 Minute EMOM

E: 50 foot Handstand Walk

O: 10 Complex Push-ups

Scale

E: 20 Box HS Shoulder Taps

O: 10 Hand Release Push-Ups