New Ulm CrossFit – WOD

Warm-up

3 rounds

1:00 light row

3 dive bombers

6 strict press

Mobility

T-stretch 1:00

Childs pose 1:00

Single side front rack on wall :30 each

Weightlifting

Shoulder Press

Shoulder press (8 X 2) OT :90 @ 80%

Metcon

Metcon (AMRAP – Reps)

12 minute Ascending ladder by 2s

Calorie Row

HSPU
Sc: DB push press

Cool Down

3:00 cool down row

banded shoulder stretches