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