New Ulm CrossFit – WOD
Warm-up
4:00
10 Scap shrugs
8 Lateral lunges
18 Dubs/singles
8 Step ups
Mobility
Roller
Lats
Thoracic
Quads
Accessory Work
10 min EMOM
Even: :30 Dub practice
Odd: 3-5 Strict pull ups or Ring rows
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
15 Box jump overs 24/20
30 Dubs
10 Pull ups
Scaled: step ups, 60 singles, Ring rows
RX+ Box jump over 20″, C2B
Home WOD
4:00
10 High knees
10 Butt kickers
10 Quad stretch
10 Floor sweeps
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
15 Tuck jumps
30 Dubs or power hops
10 Pike Push ups