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