New Ulm CrossFit – WOD
Warm-up
Line Drills – Stationary
Frankenstein
Quad
Knee to Chest
Floor Sweep
High Knees
Butt Kickers
Lateral Lunges
Mobility
Standing Wide Leg Hinge
Assisted Lat/Tri Stretch
Accessory Work
Barbell Warm-up
Then
5 x 3 Temp Front Squats 65/35
(5,3,3,1)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
Row 500/400m
10 Front Squats 95/65
Scaled 65/35
At Home:
100 Dubs, Singles, Line Hops
10 1 Arm Fr. Squats (per side) or 20 Air Squats
Cool Down
2 Rounds
2:00 Light Row
10 Floor Sweeps
10 Lunge Twists