New Ulm CrossFit – WOD
Warm-up
4 min
5 Scap Shrugs
7 Push ups
9 R-KBS
Mobility
Spanish Squat Holds 3 x 0:15s
Wall Shoulder Stretch
Accessory Work
Every 0:90s
5 x 3 Eccetric Pullups 3-5 sec Lower
– 1:00 Rest-
5 x 12 Dumbbell Bent Row
Metcon
Metcon (2 Rounds for reps)
9 AMRAP
7 Pull ups
14 Goblet Squats 53/35
-2min rest
9 AMRAP
7 Ring Dips
14 A-KBS 53/35
Score Reps per AMRAP
Sc: Ring Rows, 44/26, and Box Dips