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