New Ulm CrossFit – WOD

Warm-up

3 Rounds

:30 Row

10 Scap Push-Ups

10 Alt. V-Ups

Mobility

Roller

Upper Back, Lats

Hamstrings, Quads

Pigeon, Low Lunge

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00

2:00 Recovery Row

20 Banded Step-Overs

20 DB Windmills

10 Alt. Iron Cross

10 V-Ups

14 Shoulder Taps

12 DB Z Floor Press

Accessory Work

2 Rounds

10 Inverted BB Rows

10 Lateral DB Flys

10 Bent DB Tempo Rows (4,2,4,0)

20 Banded Tricep Extensions

1:30 Rest