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