New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Spidermans

8 Sit ups

6 Dive Bombers

10 Air Squats

Mobility

Lats 1:00 each

Pec 1:00 each

Child’s pose 1:00

Metcon

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
Your score is how long you can go getting the round in :60

If you tap out early, mark your score and then scale the reps to keep going to the end.