New Ulm CrossFit – WOD

Warm-up

3 Rounds

3 Dive Bombers

6 OH Squats (pvc)

9 Plyo Lunges

12 Dubs

Gymnastics

Pull-ups (6 x 6 Strict)

Use bands if necessary to obtain 6 strict

Metcon

Metcon (AMRAP – Reps)

2-4-6-8-10-12- up by 2’s each round

12 AMRAP

HSPU – Strict

KBS – (A) 53/35

Mobility/Stretch

Shoulder mobility on rig with band.