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