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