New Ulm CrossFit – WOD
Warm-up
3 Rounds
8 PTTT
3 slow wall squats
20 Singles
Then: Barbell warm up
5 of each- GM, B. Sq, elb rot, Str. P, SLD, and Fr. Sq.
Mobility
Pigeon :30 each
Couch 1:00 each
Ankle stretch :30 each
Weightlifting
Back Squat (20:00 Build to heavy 1 rep )
Individual concentration on depth and form, coach will decide on box squats if needed.
Metcon
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
6 Push press 115/85, 85/55
9 Back squats 115/85, 85/55
12 Deadlift 115/85, 85/55
Light enough to complete rounds unbroken
Cool Down
3 rounds
6 active spidermans
6 downward dog calf pedals