New Ulm CrossFit – WOD
Warm-up
AMRAP 4
3 Walkouts w/ Pushup
8 Plyo Lunges
6 PTTT
4/side Suitcase Deadlift w/ KB
Mobility
Chest T Stretch
Childs Pose
Accessory Work
5 x 5/Leg Bulgarian Split Squats
15 minutes to Complete at the Athletes’ pace. Athletes can choose loading amount and style. Back Rack, Front Rack, Suitcase with a Barbell, Kettlebell, or Dumbell.
Bulgarian split squats (5 per leg)
from rack build
Metcon
Metcon (AMRAP – Rounds)
Alternating EMOM x 20
1) 15/12 Cal Row
2) 10 Burpees
Score: Total Round complete in time limit
Sc: 12/10 cals, 8 Burpees