New Ulm CrossFit – WOD

Warm-up

3 Rounds

100m Jog

20 Alt Knuckle Drags

8 Pause Lateral Lunges

10 Air Squats

Mobility

Couch – Pigeon

Low Lunge – Squat Hold

Weightlifting

Back Squat (3 x 8 (3,0,2,0) TEMPO)

**This should not exceed 50% of 1RM Back Squat

***Trend towards going too light and actually holding the tempo over going too heavy

Gymnastics

EMOM 8

8 TTB into 6 Pull-Ups into 4 Chest To Bar

8 TAH + 6 Single Leg Kips + 2 Strict Pull-Ups or 6 Ring Rows

*Choose Kipping or Butterfly*

— goal is to go unbroken—

Metcon

Metcon (No Measure)

12:00

Jog 200m

Run 400m

Walk 100m