New Ulm CrossFit – WOD
Warm-up
400m Jog
Then 3 RNDS
10 Scap Shrug
:15 HSH
4 Dive Bombers
Mobility
MB Thoracic Opener
T- Stretch
Wrists
Accessory Work
12 EMOM
Minutes 0 to 5) 5 Eccentric Pull-ups *Add weight as needed
Minutes 6 to 11) 3 to 5 Eccentric HSPU *Create Deficit as needed
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
HSPU (GS)
Pull-Ups
*100m Run After Each Round
RX+ is CTB