New Ulm CrossFit – WOD

Warm-up

5:00

5 Single Arm Ring Rows

6 Pausing Push-Ups

:20 Handstand Hold or Plank

10 Leg Raises

Mobility

Scorpion

Child’s Pose

Lat Reach

Wrists

Weightlifting

Dumbbell Bench Press (4 x 8 on the floor, 3,0,2,0 Tempo)

Goals

10 EMOM of goals

Gymnastics

4 Sets (1 set every 2 minutes)

1-2 Rope Climbs

3-6 Wall Walks

Max effort Strict Ring Dips

-rest 1 minute between sets-

**Sub Hand Release Push-Ups for Rings**