New Ulm CrossFit – WOD

Warm-up

Accessory Work

Shoulders

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

30 AMRAP

100 Dubs

90 Plyo Lunges

80 Dubs

70 Second Plank

60 Dubs

50 Shoulder Touches

40 Dubs

30 Burpees

20 Dubs

10 HRPU

Scale: Metcon (AMRAP – Rounds and Reps)

30 AMRAP

200 Singles

90 Lunges

160 Singles

70 Second Plank

120 Singles

50 Shoulder Touches (box)

80 Singles

30 Burpees

40 Singles

10 HRPU