New Ulm CrossFit – WOD

Warm-up

Mobility

Tabata Wall Squats

Metcon

Rx: Metcon (Time)

1,2,3,4,5,6,7,8,9,10

Pistol Squats

Burpees to plate

Then immediately start:

2,4,6,8,10 OH Plate Lunges 45/25

10,20,30,40,50 Shoulder Touches

Scale: Metcon (Time)

1,2,3,4,5,6,7,8,9,10

Pistol Squats to target

Burpees to plate

Then immediately start:

2,4,6,8,10 OH Plate Lunges 25/10

10,20,30,40,50 Shoulder Touches on a box