Daily WOD

Fran

New Ulm CrossFit – WOD

Warm-up

4:00

6 Jump squats

10 Scap shrugs

6 Strict press

6 Spidermans

At Home Video: https://youtu.be/h8vIfTSqY1M

Mobility

Lat wall stretch 1:00 each

Couch 1:00 each

Accessory Work

12 min EMOM

0:00-5:00

4 Eccentric pull ups

6:00- 12:00

Barbell Bent rows

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Scaled: 65/35, Ring rows

Home WOD

ACC.

4 Rounds

8 Eccentric Push ups

6 Eccentric pause squats

Metcon (Time)

21-15-9

Jump Squats

Push ups

50 Dubs/ 100 singles