New Ulm CrossFit – WOD

Warm-up

Line Drills

1 Minute Row

1 Minute Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walkouts

Side Shuffle

High Knees

Butt Kickers

Mobility

Pigeon 1:00

Child’s Pose 1:00

Movement Prep

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups or Ring Rows

3 Pull-ups

Accessory Work

Pull-ups Eccentric (5×5)

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

200 Meter Run

16/12 Calorie Row

12 Chest to Bar Pull-Ups

8 Alternating Dumbbell Snatches (70/50)

Scale: Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

200 Meter Run

16/12 Calorie Row

12 Pull-Ups

8 Alternating Dumbbell Snatches (50/35)