New Ulm CrossFit – WOD

Warm-up

10 Scap Shrugs

10 Superman Flutters

10 Hollow Rocks

*2 Parts Sn Gr BBWU

** GM, B Sqt, BtnSTPr, SLD, OHS**

Mobility

Samson Stretch :30 each

Alt. Warrior Squats 1:00

Accessory Work

Kipping Practice

Every :30

2 x 5 Kips

3 x 3 Kip Swings

5 x 3 + 2

Then OTM x 5

3 Strict Pull-ups or 3 Eccentric

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 12

Bar MU

Hang Snatch 95/65

1,2,3,4 etc. of each
Scale is 75/45