Daily WOD

Monday

New Ulm CrossFit – WOD

Warm-up

3 Rounds

20 Singles

10 Scrap Shrugs

5 Walk outs with Push Ups

10 PTTT

Mobility

Banded Shoulder/Lat Stretch

Chest T-Stretch

Accessory Work

10:00 to Complete 4 Rounds

10 Front Raise

10 Lateral Raise

15 Band Pull Aparts

* Active hold the last rep of each set for 10-15s

Metcon

Metcon (3 Rounds for reps)

AMRAP 3

5 Strict Pull ups + 5 Strict HSPU

-2 min Rest-

AMRAP 4

7 C2B Pull-ups + 7 Def. HSPU (45/25)

-1 min Rest-

AMRAP 5

9 Pull-ups + 9 HSPU
Sc:

1. 3 Ecc PU + 5 Seated DB Press

2:. 7 Hard Ring Rows + 7 Standing DB Press

3. 9 Ring Rows + 10 DB Push Press

Home WOD

AMRAP 15

10 Pushups

20 Sit-ups

10 HSPU/Pike PU

20 Mountain Climbers