New Ulm CrossFit – WOD
Warm-up
AMRAP 4
10 Sit-ups
8 Push ups
6 Barbell Strict Press
4 Squat Jumps
Mobility
Lat Roll
Thoracic Opener
Snow-angel
Weightlifting
15:00 min to find a Heavy 1 rep Shoulder Press.
Barbell will come from a rack.
Shoulder Press
Metcon
Metcon (Time)
For Time:
21-18-15-12-9-6-3
Shoulder to Overhead (115/75)
-Between Sets-
7 Box Jump Overs (24/20)
10 A-KBS (53/35)
SC: 75/55, Step overs, 44/26 KBS
Rx: 135/95, 30/24, 70/53
Cool Down
Banded Shoulder Stretches
Forearm Smash (LAX)