New Ulm CrossFit – WOD

Warm-up

5 GM

5 Elbow rotations

20 Dubs/singles

5 Back squats

5 Strict press

20 Dubs/singles

5 Stiff leg DL

5 Front squats

20 Dubs/singles

Mobility

Couch stretch 1:00 each

Roller hip flexor stretch 1:00 each

Metcon (Weight)

Back Squat over 8:00 for total pounds moved

Metcon (Weight)

S2OH total weight

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Scaled singles 100,80,60, 40, 20

Cool Down

2 rounds

8 active Spiderman’s

8 PTTT