New Ulm CrossFit – WOD

Warm-up

4:00

10 Suitcase Deadlifts

10 Lateral Lunges

5 Squat Jumps

5 Hollow Rocks

Mobility

Couch

Pigeon

Ankles

Squat Hold

Goals

18:00 Goals

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Sets of:

4:00 AMRAP

12 KBS 53/35

12 Box Jump Overs 24/20

2:00 Rest
Rx+ is 70/44 & 30/24

Scaled is 44/26 & Stepovers