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