New Ulm CrossFit – WOD
Warm-up
4 Rounds
20 Singles
10 Hollow Rocks
8 MB Thrusters
4 Push-ups
Mobility
Ankle – Squat Hold
OH Thor Roll
Accessory Work
10 Alt. EMOM
E: 1-4 Eccentric HSPU
O: 3 MB DL + 1 MB Squat CLean
+ 3 MB Fr. Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
2-4-6-8-10-12-14…
(x10) Dubs
HSPU
M.B. Squat Cleans 20/14
Scaled: (x10) Singles, DB PP, 14/10