New Ulm CrossFit – WOD

Warm-up

2 rounds

1:00 light row

8 PTTT

8 PVC oh squats

8 sit ups

Mobility

Roller Thoracic 1:00 each

Bear hug

Over head

2:00 on own

Movement Prep

OH squats 5×3

Light working on OH position

May work with a PVC or slow wall squats

Metcon (Time)

Get Motivated

21-15-9

Calorie row

T2B

2:00 break then:

15-10-5

Burpee over bar

OH squat 135/95
Scaled: KAH, step over, 95/65

Cool Down

2-3 minute light row