New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Squat Jumps

20 Singles

10 Push-ups

10 Alt V-Ups

Mobility

PVC Drills on coach

Accessory Work

12 EMOM

E: Tempo Goblet Squats (3,3,1,1)

O: :20- :30 Handstand Hold

Metcon

Metcon (4 Rounds for time)

4 Rounds OT 5:00

30 – 1 Arm Push Press 50/35

60 Dubs

40 Air Squats

60 Dubs
4:00 Cap Each Round

Singles are 75