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