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