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