New Ulm CrossFit – WOD

Warm-up

2 Rounds

20 Singles – 5 GM

5 Strict Press – 10 Lat Lunges

5 SLD – 5 Fr. Sqt – 250m Row

Mobility

Pec – Arm on wall

Shoulder – Hand on wall

Laying Front Rack

Weightlifting

Front Squat (8EMOM x 5 Reps)

Metcon

Metcon (Distance)

4 Rounds (3:00 on 2:00 off)

100 DU + Max Effort Row

Scaled is 150 Singles