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