New Ulm CrossFit – WOD

Warm-up

Line Drills:

Sweep The Grass

Butt Kickers

Grape Vine

3Rounds:

10 Scap Shrugs

10 Sit-ups

10 Ring Rows

Accessory Work

1-2-3-4-5-4-3-2-1 Strict Pull-ups

:30 Hollow Hold between sets

*14 minutes to complete, rest as needed

Metcon

2k Row (Time)

Max Effort 2k Row