New Ulm CrossFit – WOD
Warm-up
3 Rounds
2:00 light jog
10 Active Spiderman’s
8 push ups
Mobility
1:00 Front rack stretch on floor
1:00 Squat hold
Accessory Work
6 X 3 pause wall squats, 4 second pause minimum. Work on form
Metcon (Time)
8 Rounds for time
8 Front Squats
25 Shoulder touches
200 m run
RX+ 10 HSPU in place of shoulder touches