New Ulm CrossFit – WOD
Warm-up
3 rounds
20 Singles
6 Waiter Squats (3/side)
10 Situps
3 eccentric chin ups (3s-5s lowers)
Mobility
Couch Stretch
Front Rack (floor)
Weighted Ankle
Weightlifting
15 minto Find a Heavy 1 Rep Front Squat. Go off how your body feels today our focus is to test loaded capcity while maintaining good form.
Front Squat
Metcon
Metcon (Time)
150/100 Cal Row
Every 2:00 mins 10 Wallballs (20/14)
Sc: 14/10
Start on Wallballs
Cool Down
3-5 min conversational row