New Ulm CrossFit – WOD
Warm-up
4:00
8 scap shrugs
8 PTTT
8 air squats
8 push ups
Mobility
Wall stretch 1:00
Lacrosse ball on wall lats
Accessory Work
Strict pull ups
3 x 3-8 reps
Scaled strict pull ups on barbell in rack assist
Metcon (Time)
10-8-6-4-2-4-6-8-10
Chest to bar pull ups
100 m row in-between rounds
Sc: pull ups
Cool Down
3-5 minute row
