New Ulm CrossFit – WOD

Warm-up

100m Run

10 Samson Lunges

100m Run

10 Dive Bombers

100m Run

10 Air Squats

Mobility

1:00 Shoulder Stretch

10 Scap Shrugs

10 Kips

Accessory Work

Tabata Planks

8 Rnds of :20 on :10 off

Rx+ alternate leg raised

Metcon

Metcon (5 Rounds for reps)

5 Rounds of AMRAP 3

1:00 Rest between rounds

3 C2B

5 HSPU (GS)

7 Pistols
Rx+ is MU, Def. HSPU, 25/10 Pistols

Scaled is Pull-ups, DB Strict Press and scaled pistols or air squats