New Ulm CrossFit – WOD

Warm-up

3 Rounds

30 Singles

10 Scap Shrugs

10 Reverse Lunges

-THEN-

5 Ea BBWU

GM-B. Sqt.-Elbow-Str Pr-SLD-Fr. Sqt

Mobility

Lat Roll

Upper Back Roll

Weightlifting

Push Jerk (5 x 5 OTM)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

100 Dubs

8 Push Jerks 135/95

8 Front Rack Reverse Lunge 135/95
Scale: 100 Singles, 95/65

Home WOD

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

100 Dubs or Singles or Line Hops

16 Push-ups

16 Reverse Lunges or Walking Lunges