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