New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Row

10 Scap shrugs

10 Sit-ups

10 squat jumps

Mobility

Calf to pole

Shoulder wall stretch

Accessory Work

Alternating EMOM x 12

O: Box Step Ups 4/leg

E:Dumbbell Row 6/arm

*Single Leg Step-ups, Try not to push off the ground

*Us a box for support during the row, pull dumbbell head to the shoulder

Metcon

Metcon (AMRAP – Reps)

15 AMRAP

27/21 cal Row

21 Toes to Bar

15 Box Jump Overs (24/20)

9 Chest to Bar Pull Ups
Sc: TAH, Step overs, Jumping C2B