Daily WOD

Calf Roping

New Ulm CrossFit – WOD

Warm-up

4 min

8 scap shrugs

8 lateral lunges

18 singles

8 squat jumps

BB warmup

Mobility

wall shoulder stretch 1:00

KB calf smash 1:00 each

Movement Prep

8 min EMOM alternating

even: 4 ecc. pull ups AHAP

odd: 8 DB step ups AHAP

Metcon

Metcon (Time)

15-12-9-12-15

Thrusters 95/65

box jump overs 24/20

Pull ups
Rx+ C2B

SC. 65/35, step up overs, assisted