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