New Ulm CrossFit – WOD
Warm-up
4:00
8 lateral lunges
3 slow wall squats
6 push ups
10 Scap shrugs
Mobility
Low lunge with hip circles
Couch 1:00 each
Weightlifting
Back Squat (5 second descend)
Increase and decrease % with 5 second descend for 2 rounds on the :90
75% x 3 reps
80% x 2 reps
85% x 1 rep
80% x 2 reps
75% x 3 reps
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Cool Down
3 rounds
8 active Spiderman’s
20 banded good mornings