New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 Scap Shrugs
8 Squats
8 V-Ups
8 Floor Sweeps
Mobility
Roller –
Lats, Back, Thor Open
Accessory Work
15:00
A) :30 HSH or Walk
B) 4 Tempo Pistols :05
C) 5 Burpees
Metcon
Metcon (Time)
18-15-12-9-6-3
HSPU
Pistols
Burpees
Rx+ add 21 to the beginning.
Option to add (1-3) Bar MU to each round.
Home WOD
Metcon (Time)
18-15-12-9-6-3
Push-ups
Air Squats
Burpees
Feel free to do HSPU and pistols if you are able