New Ulm CrossFit – WOD
Warm-up
3 Rounds
6 MB Front Squats
4 MB Push Press
6 Scap Shrugs + 3 Strict Pull-Ups
2 Shuttles
Mobility
Athletes Choice
Metcon
Metcon (Time)
8 wall-ball shots
4 shuttle runs
1 rope climb
16 wall-ball shots
8 shuttle runs
2 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
32 wall-ball shots
16 shuttle runs
4 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
16 wall-ball shots
8 shuttle runs
2 rope climbs
8 wall-ball shots
4 shuttle runs
1 rope climb
Shuttle run: Wall to wall = 1