New Ulm CrossFit – WOD
Warm-up
5 DB Strict Press (ea side)
10 Rev. Lunges
5 Dive Bombers
:10 – :20 HSH
Mobility
Thor. Roll – Bear – OH
Thor. Opener
Accessory Work
12 Alt EMOM
E: Upside down practice
O: Athletes Choice
Metcon
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes