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.