New Ulm CrossFit – WOD
Warm-up
2 Rounds
10 BB Good morning
10 Hollow Rocks
8 Plyo Lunges
8 Spidermans
Mobility
Pigeon Pose
Wall Shoulder Stretch
Weightlifting
Deadlift
Primer
2 X 8 Romanian Deadlift @ 30-40% Max Deadlift
Metcon
Metcon (AMRAP – Rounds)
Death By Thrusters
Minute 1 – 1 Thruster (95/65)
Minute 2 – 2 Thrusters
Minute 3 – 3 Thrusters
Minute 4 – 4 Thrusters
Etc…. until athlete fails to compete all the given reps with in the minute
Sc: 65/35
Once you fail take a 1-minute rest
then
EMOM
0:15s hollow hold, 0:15s Super Hold
until the last athlete drops off.
Cool Down
Lax Forearm Smash
Banded Shoulder Distraction
Banded Quad Stretch