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