Daily WOD

Let the Open Prep Begin

New Ulm CrossFit – WOD

Warm-up

ARMAP 4

20 Single/Dubs

3 Inchworms

6 Squat Jumps

6 Band Pull Aparts

Accessory Work

EMOM x 10

E: One Upside Down Movement to Practice

O: One Strict Rig Movement 1-5 reps or :30-:45s

Upsie down:

Handstand holds, Shoulder touches, Wall Climbs, HSW, Handstand Push up work

Strict Rig Movement:

L-Hang, Knee raise Hold, T2B, Pull-ups, Chin-ups, Dips

Mobility

Couch Stretch

Banded Front Rack

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap