New Ulm CrossFit – WOD

Mobility

Couch — OH Squat on wall

Figure 4 on wall – Scorpion

Butterfly — Cross Toe Touch

Movement Prep

10 EMOM

E: 8/5 Cal Bike @ 85%

O: 3 Scap Shrugs + 3 Kips +

2 CTB (or Pull-Ups) + 2 TTB

Metcon

Metcon (AMRAP – Rounds and Reps)

25:00

2:00 Easy Bike

20 Russian Twists

10 Cross Toe Touches

20 Plate Hops

5 Kips to Swing

10 Single Arm DB Swings

10 Single Arm Thrusters

**Keep the DB Light**