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