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