New Ulm CrossFit – WOD

Warm-up

Line Drills:

Bird On A Perch

High Knees

Butt Kickers

Inch Worm

3 Rounds:

10 Banded Pull Aparts

10 DB S2OH (5 Each Side)

10 Push-ups

10 Good Mornings

Goals

12 Minutes to work on 1 or 2 goals/skills.

Metcon

Metcon (Time)

7 Rounds For Time:

30 Double Unders

16 DB Snatches 50/35

8 HR Push-ups

4 Deadlifts 275/225

*20 Minute Time Cap
Scaled: 60 Single Unders, DB Snatches 35/20, Knee Push-ups, Deadlift 205/145