New Ulm CrossFit – WOD

Warm-up

3 rounds

10 High knees

10 Butt kickers

3 Walk outs

6 Spiderman’s

Mobility

Glute activation with bands

20 R/L side step walks

20 R/L Cowboy walk forward/ backwards

10 Squats

10 Plank step outs

10 Glute Bridges

Goals

18 EMOM

pick 2 movements

Evens: weakness/ dislike

Odds: strength/like

Weightlifting

Deadlift

1 x 10

Build to a heavy 10 TNG reps

Cool Down

2 rounds

20 Banded GM

10 Floor sweeps