Daily WOD

“Drop Kick”

New Ulm CrossFit – WOD

Warm-up

10 Scap Shrugs

5 GM

5 B Sqt

10 Kips

5 Elbows

5 Strict Press

3 Strict Pull-ups

5 SLD

5 Fr. Sqt

Gymnastics

Eccentric Pull Ups 5 x 5

Weighted if possible

Rx+

Muscle Up Practice

1) Ring kips with band between feet

2) Lat Pulls on bar

Etc.

Metcon

Metcon (Time)

4RFT

12 Deadlifts 185/135

12 Pull-ups

400m Run
RX+ is C2B and 225/175

Scaled is 155/105