New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Banded Good Mornings

10 Band Pull-Aparts

10 Scap Shrugs

:10 Handstand Hold or Plank

Mobility

Roller

Upper Back

Lats

Quads

Hamstrings

Metcon

Metcon (AMRAP – Rounds and Reps)

25:00

25 Singles

:20 HSH or Plank

20 Russian Twists

8 Wall Balls

16 Single Arm Clean & Strict Press

12 Alt V-Ups

10 Lateral Step-ups

Goals

15:00 for goals