New Ulm CrossFit – WOD
Warm-up
4:00
6 Air squats
8 Lateral lunges
6 Push ups
8 Scap shrugs
Mobility
Roller
:30 Thoracic
:30 each lat
1:00 quads and hamstrings
Accessory Work
12 EMOM
Even: :30 Hollow holds
Odd: :30 Plank holds/HS holds
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
15 Pull ups
20 Lunges
25 Air squats
SC: Ring rows
RX+: C2B
Home: trade pull ups for push ups