New Ulm CrossFit – WOD
Warm-up
4:00
8 Push-ups
8 Lat Lunges
8 Strict Press
8 SLD
Mobility
Couch 1:00 ea
Thoracic Opener 1:00
Accessory Work
12 Alt EMOM
E: 6 Strict HSPU
O: 6 Bent Over Barbell Row
Metcon
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
15 Wall Balls 20/14
5 Strict Pull-ups
30 Dubs
Cool Down
Pigeon 1:00
Child’s Pose 1:00