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.