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