Daily WOD

Frann Takes Flight

New Ulm CrossFit – WOD

Warm-up

3 Rounds

6 Scap Shrugs

3 Kipping Swings

5 Banded Squats

5 Banded Side Steps L/R

Mobility

Lat wall Stretch

Spanish Squat Hold

Accessory Work

OTM 0-5:00

3 Eccentic Pullups

OTM 6:00-10:00

3 Eccentic Dips

*Target 3-5 sec control decents

Metcon

Metcon (Time)

21-15-9

Wallballs 20/14

Pull-ups
CAP 9:00

Sc: 14/12, Jumping Pull Ups

Midline

3 Rounds Not For Time

20 Weighted Sit-ups

25 Sit-ups

0:30 Hollow Hold

-1:00 Rest-