New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row

10 Scap Shrugs

10 Push-ups

10 Air Squats

Mobility

Roll:

Lats & Upper Thoracic

Metcon

Metcon (Time)

Accumulate:

4000/3500m Row

50 Pistol Squats

50 Pull-ups

50 HSPU
Scaled 100 Air Squats, DB Push Press