New Ulm CrossFit – WOD

Warm-up

3 Rounds

8 Scap Shrugs

8 Lunges

6 PTTT

6 Squat Jumps

Mobility

Front Rack Wall Stretch

Low Lung Hip Opener

Weightlifting

5 x 3 Pause Front Squat on the 0:90s

3 sec lower and 3 sec pause in the base

Pick a weight about 65-75% 1 rm use across 5 sets

Front Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

6 Chest to Bar

8 Back Squats 135/85

8 Toe to Bar

4 Front Squats 135/85
Sc) Jumping C2B, 95/65, TAH