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
