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