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.