New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Air Squats

5 Pull-ups

10 Leg Raises

10 Banded GM

Mobility

Band assisted:

Pike

Straddle

Accessory Work

4 Rounds

8 Suitcase DL (Each)

8 Single Arm Narrow Floor Press

:30 Plank

20 Low Banded Row

1:00 Rest

Metcon

Freddy Krueger (Time)

21-15-9

KBS 70/53

Burpees
Scale 53/35

Cool Down

Child’s Pose 1:00

S2F 1:00