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