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)