New Ulm CrossFit – WOD
Warm-up
AMRAP 4
8 Air Squats
8 Sit-ups
8 Scap Shrugs
0:20s DB OH Hold/arm
Mobility
Deep Wall Squat
Wall Shoulder Stretch
Chest T Stretch
Metcon
Metcon (7 Rounds for time)
On the 3:00 for 7 Rounds
12 Hang Dumbell Clusters (50/35)
16 Alternating Single Leg V-up
7 Strict Pull-ups
*Score ea round for time, alternate cluster 6/side
Sc: 35/25, Dead Bugs, Assist Pull-ups
Rx+: Double DB