New Ulm CrossFit – WOD
Warm-up
4:00
8 med ball thrusters
8 lateral lunges
8 leg raises
8 jump squats
Mobility
5:00 roller
quad
hamstring
calves
Weightlifting
Shoulder Press (Shoulder press from rack OT :90 5 X 7)
pause at bottom, no bounce. Concentration on constricting core each rep.
Metcon
Metcon (AMRAP – Reps)
15 minutes AMRAP
20 T2B
30 Burpee broad jumps
40 wall balls 20/14
30 burpee broad jumps
20 T2B
Sc: 40 KAH, 14/10