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