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