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