New Ulm CrossFit – WOD

Warm-up

4:00

10 Banded good mornings

8 Push ups

20 Banded monsster walks

8 Barbell press

Mobility

Wall stretch 1:00

pigeon 1:00 each

Weightlifting

Shoulder Press (1 x 1)

12:00 to find max

()

Metcon (Time)

For time with 20:00 cap

50 Dubs

40 Deadlifts 135/95

30 Burpee over bar

20 HSPU

10 Ring dips

20 HSPU

30 Burpee over bar

40 Deadlifts 135/95

50 Dubs
Sc. 100 singles, 95/65, step overs, DB push press, box dips.

RX+. 185/135 DL, bar facing bob, 50′ HSW