New Ulm CrossFit – WOD
Warm-up
3 Rounds
4 Walkouts
4 Pushups
6 Spidermans
8 Hollow Rocks
Mobility
Squatting Wall Circles
Wall Shoulder Stretch
Accessory Work
Alternating EMOM x 10
1) 16 Shoulder Touches
2) 10 Hollow Rocks + 10 Super Pulses
Metcon
Metcon (Time)
For Time:
Buy in: 10 Wall Climbs
10-9-8-7-6-5-4-3-2-1
Single Arm DB Thrusters
Single Arm DB Devil Press
Cash out: 50 Single DB Overhead Forward Lunges
50/35
Sc: 50 Shoulder Taps, 35/25, Front Rack Lunges
Rx+: 150′ HSW for Buy in and Cash out
Home WOD
Metcon (Time)
For Time:
Buy in: 50 Shoulder Taps
50-40-30-20-10
Air Squats
25-20-15-10-5
Burpees Target
Cash out: 50 Plyo-Lunges