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