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