New Ulm CrossFit – WOD
Warm-up
Start:
250m Row (Slow)
Then 2 Rounds:
10 Push Press
10 Good Mornings
10 Front Squats
Finish:
250m Row (Moderate)
Weightlifting
Push Press (3 EMOM for 8 minutes, working up in weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13:
12/10 Cal Row
9 Deadlifts 185/115
6 Lateral Burpees Over Bar
3 Front Squats 185/115
Scaled:
Deadlifts/Front Squats 135/95
Burpee Step Overs
Cool Down
1:00 Pigeon
1:00 Couch
1:00 Frog
