New Ulm CrossFit – WOD

Warm-up

3 rounds

20 singles

5 med ball thrusters

6 active Spiderman’s

6 PTTT

Mobility

Pigeon 1:00

Childs pose 1:00

Accessory Work

EMOM

4 x 4 eccentrics pull ups

4 x 4 each single are DB row

THEN 5:00 minutes

2 attemps max effort pull ups

Metcon (AMRAP – Rounds and Reps)

15 minutes AMRAP

20 wall balls 20/14

10 pull ups

10 reverse lunges
RX+: 30/20, C2B, pistols Sc: 14/10