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