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