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