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