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