New Ulm CrossFit – WOD

Warm-up

Line Drills:

Sweep The Grass

Sampson

Spiderman

High Knees

Butt Kicks

Power Skip

Goals

10 minutes to work on 1 goal/skill. (NO BARBELL WORK)

Metcon

Metcon (AMRAP – Reps)

AMRAP 5:

25 (A)KBS 70/53

25 Burpees

*Remaining time = 10m Shuttle Runs

-2 Min Rest-

AMRAP 4:

20 (A)KBS 70/53

20 Burpees

*Remaining time = 10m Shuttle Runs

-2 Minute Rest-

AMRAP 3:

15 (A)KBS 70/53

15 Burpees

*Remaining time = 10m Shuttle Runs

Score = Total Shuttle Runs
Scaled = (A)KBS 53/44

Cool Down

4 Way Banded Stretches