New Ulm CrossFit – WOD

Warm-up

4:00 AMRAP

8 RDL

8 Alt. Spidermans

12 Alt V-Ups

:15 Plank or HSH

Video: https://youtu.be/lqe04ACdQEo

Mobility

Leg Across Body 1:00 ea

Legs Up Wall 1:30

Weightlifting

Deadlift (5 x 5 Deadstop @ 55-65%)

OT 2:00

Metcon

Metcon (Time)

21-15-9

Deadlifts 185/135

Weighted Sit-ups 45/25 Plate
Scaled is: 135/95 DL, 25/10 Plate

Metcon (Time)

AT HOME WOD

2 Sets of the following:

21-15-9

Good Mornings

Sit-ups

1:00 Break Before Round 2

*weighted if possible
Score total time with one minute break