New Ulm CrossFit – WOD
Warm-up
5 GM + 10 Plyo Lunges
5 B Squats + 10 Alt Spidermans
5 SLD + 10 Push-ups
Weightlifting
Romanian Deadlift (2 x 5)
This is just for warmup stay around 35% of DL
Deadlift (4 x 6 @ 75 to 85%)
Stay at one weight and go off of how your body feels for the day. GOOD FORM over weight.
Metcon
Metcon (Time)
27-21-15
DB Box Step-ups 24/20
Burpees
Sit-ups
DB weights – 50/35
Scaled – 35/25
Cool Down
Banded Ham 1:00 Each
Band Assisted Couch 1:00 Each
