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