New Ulm CrossFit – WOD
Warm-up
Video: https://youtu.be/lDaVftyEr7w
2 Rounds
8 Air squats
8 Lateral lunges
18 Butt kickers
8 Frankstein walk
Mobility
Couch 1:00 each
Pigeon 1:00 each
Front Squat (5 X 8 OT 2:00 :02 pause at bottom 50%)
*Single DB/KB in front rack position elbow high 4 each side still doing pause in bottom.
*No weight Pause wall squats, focus on locked out arms, measure feet distance to wall, place # in comments
Metcon (AMRAP – Reps)
Every 2:00 for 10 rounds
20 Plyo lunges
Max Burpee broad jumps
Every 2:00 for 10 rounds
15 Thrusters
Max Burpee box jumps
Score is total burpees