New Ulm CrossFit – WOD

Warm-up

10 Alt Spiderman

10 GM

10 Back Squats

10 Lateral Lunges

5 Strict Press w/ Stretch

5 Front Squats

5 SLD

5 Slow Wall Squats

Mobility

Low Lunge

Ankle

Weightlifting

Back Squat (10 x 2 @ 80%)

Rep 1 with a :03 pause

Rep 2 normal

Back Rack Lunge (4 x 12 @ 45% of B. Sqt.)

Reverse Lunge 6 Per Leg

Metcon

: Metcon (AMRAP – Rounds and Reps)

9 AMRAP

24 KBS – A 53/35

16 Goblet Squats 53/35
RX+ 70/53

Scaled 44/26