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