New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Bike
20 Alt. Leg V-Up
10 Scap Shrugs
3-5 Strict Pull Ups
Mobility
Lacrosse Ball
Tricep Smash
Delt Smash on wall
Down dog to cobra
Movement Prep
Seated footwork on rope
Metcon
Metcon (No Measure)
14 Alt EMOM:
E: 16 – 1 Arm KB Sit Up
O: 2 Rope Climbs
Weightlifting
Front Squat (3,3,2,2,1,1,1)
OT :90
Start around 60% and build
