New Ulm CrossFit – WOD

Warm-up

4 Min

10 Air Squats

10 Push-ups

10 Spidermans

10 Warrior Squats

Mobility

1:00 Squat hold on rig

Weightlifting

Back Squat (6’s will be at 72%)

Back Squat (4’s will be at 77%)

Back Squat (2’s will be at 82%)

Metcon

Weida Core (Time)

25 Sit-ups

25 4 Count Flutters

25 Sit-ups

25 Leg Raises

25 Sit-ups

25 Hello Dolly’s

25 Sit-ups

25 Crunches

25 Sit-ups

25 Russian Twists

25 Sit-ups

25 4 Count Flutters