New Ulm CrossFit – WOD

Warm-up

2:00 light row

10 scap shrugs

10 air squats

2:00 light row

10 KB swings

10 KB DL

Mobility

childs pose 1:00

roller

lats 1:00

bear hug 1:00

Accessory Work

Eccentric pull ups

5×4

Bent row

5×4

Metcon (Time)

For time

1000 M row

50 Deadlifts 135/95

40 Pull ups

30 KB swings 53/35 (A)

20 T2B

10 Turkish get ups 5 each arm 53/35
RX+ 165/115, 70/53

Scaled 95/65, 35/26