New Ulm CrossFit – WOD
Warm-up
2Rounds
10 Jumping Jacks
10 Spiderman
10 Cossack Squats
10 Banded Good Mornings
*THEN*
5 Min Stretching
*THEN*
5 Min to find % and get weights
Weightlifting
On the 2:00
6,4,2,6,4,2,6,4,2
Back Squat (70%)
Back Squat (75%)
Back Squat (80%)
Front Rack Reverse Lunge (35% of 1RM Front Squat)
Metcon
2k Row (Time)
Max Effort 2k Row