New Ulm CrossFit – WOD

Warm-up

4 Min

8 Push-ups

8 Alt Spiderman

8 Squat Jumps

8 Scap Shrugs

Accessory Work

Handstand Push Ups Strict (6 x (4-6))

Comment for 1 of 3 levels

A)Def.

B)GS

C)1 Abmat

Scaled is upside down practice

Metcon

Metcon (Weight)

20 EMOM

Even: 5 Burpees + 10 WB 20/14

Odd: 5 Floor Press