Daily WOD

Yes, I said Strict

New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 Scap Shrugs

5 PVC OHS

10 Situps

Mobility

1 min ea

Child’s Pose

Pigeon Pose

Wrist Stretch

Accessory Work

15:00 CAP

Metcon (Weight)

1 RM Weighted Pull-up

Metcon

Metcon (Time)

4 Rounds for time:

10 Strict Pull-ups

10 Overhead Squats
*115/65

* Sc: 15 Ring Rows

*12 min CAP

Cool Down

Forearm Smash

Lat Roll

Snow-angel on roller