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