New Ulm CrossFit – WOD

Warm-up

3 Rounds

8 Lat Lunges

8 KBS

8 Plyo Lunges

Then

2 RNDS

5 Str. Pr., 10 SLD

Accessory Work

Banded Glute Activation

Around Knees 2 RNDS (10R, 10L, 10F, 10B)

Band Pull-Aparts 25 reps

Weightlifting

Deadlift (1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

15 HSPU (GS)

25 Air Squats
Scaled is DB PP and Sqt to target

Rx+ is with vest 20/14