New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 Hollow Rocks or :30 Hollow Hold
3 inchworms
5 Squat Jumps
-Then-
5 ea with Barbell
Good Morning – Strict Press – SLD
Front Squat – Muscle Clean
Accessory Work
EMOM X 10
O: 6 Dumbell Rows (ea)
E: 6 Dumbell Seated Shoulder Press (ea)
Metcon
Rx: Metcon (Time)
Buy in:
50 Foot Handstand Walk
5 Rounds
6 Clean and Jerks (155/105)
15 Toe to Bars
Cash out:
50 Foot Handstand Walk
20:00 Cap
Sc: Metcon (Time)
Buy in:
4 Wall Climbs
5 Rounds
6 Clean and Jerks (115/75)
15 Toe above Hip
Cash out:
4 Wall Climbs
20:00 CAP
Cool Down
1:00 ea
Banded Kneeling Shoulder Stretch (ea)
Banded Hamstring Stretch (ea)
