New Ulm CrossFit – WOD

Warm-up

4 AMRAP

6 Air squats

3 Walkouts to Push Up

6 Sit-ups

6 Plyo-lunges

Video: https://youtu.be/XEK0kAubTJM

Mobility

Couch Stretch

Banded Shoulder Stretch

Accessory Work

EMOM 10

1) 5 Lateral Box Step Ups

2) 5-8 Seated Single Arm Shoulder Press

Metcon

Metcon (AMRAP – Reps)

4 Rounds for Reps

1:00 Pistols

1:00 Wall Climbs

1:00 V-ups

1:00 Single Arm Devils Press (50/35)

1 minute Rest

Home WOD

Metcon (AMRAP – Reps)

4 Rounds for Reps

1:00 Pistols

1:00 Wall Climbs/Walk out to Push ups

1:00 V-ups

1:00 Burpees

1 minute Rest