New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 Good Mornings
10 Back Squats
6 Plyo Lunge
4 Push-ups
Mobility
Low Lunge
Ankle
Squat Hold
Weightlifting
Back Squat (5 x 10 Tempo @ 45-50%)
Every rep is :03 down and :03 up
Metcon
Metcon (Time)
27-21-15-9
KBS – A 53/35
KB Reverse Lunges 53/35