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