New Ulm CrossFit – WOD
Warm-up
Line Drills:
Sampson Step
Inch Worm
Power Skip
Frankenstein
3 Rounds:
30 DUBS/Single Unders
10 Strict Press w/ :20 OH hold on Last Rep
10 (R)KBS
Barbell Warm-up Before WOD
Accessory Work
Alternating EMOM 12:
Rx+ = 40ft Handstand Walk/6 Strict T2B
Rx = 20ft Handstand Walk/9 Kipping T2B
Scaled = :30 Handstand Hold/12 T2S
*Work on being comfortable upside down and kipping
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13:
15 (A)KBS 53/35
12 Box Jumps 24/20
9 Hang Snatches 95/65
Rx+ = 115/85
Scaled = (A)KBS 44/26, Step-ups, Hang Snatch 75/45
