New Ulm CrossFit – WOD

Warm-up

4:00

20 Dubs

10 Scap Shrugs * :20 Plank

8 MB Fr. Squats * Air Squats

8 Lunges

Mobility

Ant/Post Delt Smash 1:00 each

Pec Smash 1:00 each

Frog 1:30

Accessory Work

12 Alt EMOM

E: :20 HSH or Plank Hold

O: 2-6 Strict Pull-ups

Metcon

Metcon (Time)

4 Rounds For Time

15 Wallballs 20/14

20 Pull-ups

30 Dubs
Scaled: 14/10 MB, Assisted Pull-ups, 60 Singles

Rx+: CTB instead of pull-ups

Metcon (Time)

AT HOME

4 Rounds

15 Front Squats (any weight) or 25 Air Squats

20 Bent Rows (any weight)

60 Singles or line hops

Cool Down

Roll Lats and Quads