New Ulm CrossFit – WOD
Warm-up
4:00
8 Air squats
10 High knees
10 Butt kickers
3 Dive bombs
Mobility
T-stretch 1:00 each
Squat hold 1:00
Accessory Work
Eccentric work 6 X 3 EMOM
Pull ups *if possibe chin above bar lower down slowly
Lat desends *start in OH position engage scaps do a 6-8 sec count to lower arms.
Metcon
Metcon (Time)
For time with a 30:00 cap
30-20-10
Kb swings
Hollow rocks
30-20-10
Thrusters
Push ups
30-20-10
Goblet Squats
Lunges (walking if poss.)
30-20-10
Dubs/ double singles
Up right rows