New Ulm CrossFit – WOD

Warm-up

4:00

6 Scap Shrugs

4 Push-Up Plus

6 Air Squats

8 Lateral Lunges

Mobility

Couch — Fig 4 On Wall

Low Lunge

Metcon

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

3 Strict Pull-Ups

5 Single Arm Waiter Squats (light)(Ea)

7 Single Arm Push Press (Ea)

9 Sit-ups

12 Plyo Lunges

15 Wide Leg GM (PVC)

20 Singles or Dubs

Goals

Choose one or two goals to work on for the remainder of class.