New Ulm CrossFit – WOD

Warm-up

4 minutes

20 singles or dubs

8 air squats

8 push ups

8 active Spiderman’s

Mobility

Wrist stretch :30 each

Pigeon 1:00 each

Accessory Work

pause wall ball shots

8 x 4

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP

5 S2OH 155/105

10 hand release push ups

30 dubs
Sc. 115/75, 60 singles

Cool Down

2-4 minutes

banded rig stretches