New Ulm CrossFit – WOD

Warm-up

3 Rounds

8 PTTT

8 Sit ups

1:00 light row

Mobility

Pigeon 1:00 each

Across body 1:00 each

Weightlifting

Deadlift (5 X 3 @ 70-80%)

OT 2:00

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

15 Deadlifts 185/135

15 Sit ups

15/12 Call row
Scaled 135/95

Home WOD

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

30 line hop

15 Good mornings

15 Sit ups