New Ulm CrossFit – WOD

Warm-up

4:00

35 Singles

10 Single Arm High Pull R/L

10 Single Arm KB Thruster R/L

10 Scap Shrugs

5 Strict Pull-Up

Mobility

Banded Shoulder Drills

Weightlifting

Front Squat (5 x 3 (60,70,70,80,80))

OT 2:00

Metcon

Metcon (Time)

40 Dumbbell Snatches 50/35

30 Wall Balls 20/14

30 Pull-Ups (RX+ 15 Bar MU)

30 Wall Balls 20/14

40 Dumbbell Snatches 50/35

Scale the DB to 35/25 if needed

Accessory

2 Sets (Not For Time) 10 Weighted Single Arm KB Sit ups (5 reps per arm) 20 Banded Bicep Curls (stand on a band and curl with both arms) 10 KB Press in Lunge (each arm)