New Ulm CrossFit – WOD
Warm-up
Video: https://youtu.be/s_r_RFRsWbs
AMRAP 4:00
10 Jumping Jacks
5 Good Mornings
5 Air Squats
3 Walkout w/Push up
Mobility
Front Rack Floor Stretch
Sqauting Wall Cirlces
Weightlifting
OTM x 10 Rounds
2 Pausing Front Squats
* 3-5 sec pause in the base. Target about 40-60% 1RM. Pull weight from the floor if possible
Front Squat
Metcon
Metcon (Time)
For Time:
50 Sumo Deadlift High Pulls
50 Front Squats
50 Push Press
OTM: 5 Burrpees
**WOD starts with Burpees**
Rx+ 95/65
RX: 75/55
Sc: 65/45
Home WOD
Metcon (Time)
With single DB/KB
75 KBS – A
75 Waiter Squats
75 Single arm Push Press
OTM: 5 Burpees
Unweighted
75 Plyo-lunges
75 Air Squats
75 Shoulder Taps
OTM: 5 Burpees
WOD starts with 5 Burpees.