Daily WOD

“Amanda meets Karen”

New Ulm CrossFit – WOD

Warm-up

4:00

10 Scap shrugs

6 Med ball thrusters

10 PVC PTTT

6 active Spiderman’s

Mobility

Banded squats

3 slow wall squats

Accessory Work

Coach says pausing wall ball squats

8×3

Metcon (Time)

“Amanda Meets Karen”

For time

50 wall balls 20/14

9 Muscle ups

9 squats snatches 135/95

50 wall balls

7 muscle ups

7 squat snatches

50 wall balls

5 muscle ups

5 squat snatches
Scaled: 14/10, 95/65, pull ups

Cool Down

Banded shoulder stretches and/or roll out quads and hamstrings