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