New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap Shrugs on rig

20 Singles or Dubs

8 Lateral Lunges

8 Floor Sweeps

Video:https://youtu.be/lxne37XXDRI

Mobility

T-Chest Stretch 1:00 each

Wall Shoulder Stretch 1:00

Accessory Work

OTM x 4

Eccentric Pull-ups

4 Sets of 3

Straight into OTM x 4

1 Arm DB Bent Over Row

4 Each Arm Per Minute

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

8 Pull-ups

16 Alt. DB Snatches 50/35

50 Dubs
Scaled: Ring Rows, 35/25 DB, 100 Singles

Metcon (AMRAP – Rounds and Reps)

AT HOME WOD

15 AMRAP

16 Shoulder Taps

8 Burpees

50 Dubs/100 Singles/100 Line Hops