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
