New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 Scap Shrugs
5 Dive Bombers
5 MB Thrusters
10 Alt Spiderman’s
Accessory Work
12:00
Pull up practice
Kipping
Butterfly
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
3 Rounds
10 Scap Shrugs
5 Dive Bombers
5 MB Thrusters
10 Alt Spiderman’s
12:00
Pull up practice
Kipping
Butterfly
21-15-9
Thrusters, 95# / 65#
Pull-ups