New Ulm CrossFit – WOD
Warm-up
10 GM (Bar)
10 Cossack Squats
5 Back Squats (Bar)
5 Strict Press (Bar)
10 Rev. Lunges
Mobility
Banded Hamstring 1:00
Weightlifting
Deadlift (6 x 2 @ 87%)
Metcon
The Quick & The Dead (Time)
3-9-15-21-15-9-3
Deadlifts 205/145
Box Jumps 24/20
Cool Down
Figure 4 1:00 each
Pike 1:00 each