New Ulm CrossFit – WOD
Warm-up
Line Drills in place
10 K2C
10 Quad stretch
10 Knuckle drags
10 Lateral lunges
10 High knees
10 Butt kickers
Barbell warm up
5-good mornings, 5-elbow rotation s, 5-back squats, 5- strict press, 5-stiff leg DL, 5- Front squats
Mobility
Couch 1:00 each
Ankle 1:00 each
Back Squat (5 x 3 )
Metcon (AMRAP – Reps)
Every 2 minutes for 20 minutes
7 Deadlift 135/95
7 thrusters 135/95
Sc. : 95/65
RX+ : add 7 more DL after thrusters
Cool Down
2 Rounds
10 active Spiderman’s
6 active Samson’s