New Ulm CrossFit – WOD
Warm-up
3 Rounds
8 Band Pull Aparts
10 Squat Jumps
10 Situps
6 Burpees
Mobility
Down Dog, Pedal Feet
Glute Activation 10 L-R-F-B
Weightlifting
Deadlift (5 x 3 @ 83%)
Metcon
Metcon (2 Rounds for reps)
With a Team of Three
9 AMRAP
12 KBS A (53/35)
10 Wall Balls
-2 min rest-
9 AMRAP
10 KB Front Rack Lunges (53/35)
8 HSPU
*Waterfall start
Cool Down
Banded Shoulder Distraction
Couch