New Ulm CrossFit – WOD
Warm-up
200 m Jog
3 Rounds
5 Medball Cluster
5 Walk Out
10 Situps
200m Jog
Accessory Work
Metcon (5 Rounds for time)
EMOM X 10
E: 16 Shoulder Touches
O: 100m
Score runs
Metcon
RX: Metcon (AMRAP – Reps)
EMOM x 20
1-min) HSW 10′ Unbroken Intervals
2-min) Sandbag Clean
3-min) Strict Toe to Bar
4-min) Burpee DB 20″ Step Up (50/35)
Score is total reps completed
Select a Sandbog you can comfortably complete 5+ reps within the minute
Sc: Wall Climbs, Med Ball Ground to Over Shoulder AHAP, Leg Raises, Unweighted Burpee Step Up
Cool Down
Banded Hamsting
Banded Samson
Banded Shoulder