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