New Ulm CrossFit – WOD
Warm-up
AMRAP 4
4 Walkout w/ Push-ups
6 lateral Lunges
8 Banded Pull Aparts
10 Hollow Rocks
Mobility
Banded Tricep Stretch
Squating Wall Circles
Accessory Work
EMOM x 10
1) 3 Tempo Wall Squats – 3 seconds lower, 2 second hold, 1 second rise
2) 5/side seat Dumbbell Press AHAP
Metcon
Metcon (Time)
5 Rounds For Time
24 Air Squats
7 Strict Handstand Push-ups
24 Sit-ups
7 Strict Dips
Sc: Seated DB PRess, Assisted Dips
Home WOD
Metcon (Time)
5 Rounds For Time
24 Air Squats
14 Pike Push-
24 sit-ups
7 Chair Dips