New Ulm CrossFit – WOD

Warm-up

:30 of each

Jumping Jacks

Alt. Spidermans

PVC Passthroughs

Dive Bombers

Cossack Squats

PVC OHS

Mobility

Wall Stretch 1:00

Squat Hold 1:00

Weightlifting

Overhead Squat (7 x 3 Building)

While building in weight we are concentrating on quality reps.

Metcon

Metcon (Time)

Buy in: 40 Wall Facing Shoulder Touches

4RFT

10 KBS -A 53/35

15 Goblet Squats 53/35

Cash Out: 40 Wall Facing Shoulder Touches
Rx+ is 50′ HSW / 70/53 KB

Scale is 50′ Bear Crawl / KAH / 35/26 KB