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