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