New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 Scap Shrugs
5 Wall Squats
20 Singles
3 Burpees
10 Alt Spidermans
Then-
Barbell Warmup on Coach
Mobility
Roller- Lats
Bar Opener
Warrior Squats
Metcon
12 Days of CrossFit (Time)
1 Strict Pull-Up (BMU)
2 Thrusters (75/55) (95/65)
3 Push Press (75/55) (95/65)
4 Power Cleans (75/55) (95/65)
5 Power Snatch (75/55) (95/65)
6 KBS – A (44/26) (53/35)
7 Pull-Ups (C2B)
8 KAH (K2E)
9 Step-ups 24/20 (Box Jumps)
10 Single Unders (Dubs)
11 Burpees (Burpee Over Bar)
12 OH Lunges 25/10 (45/25)