New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Row (Start easy and build into intensity)
10 Scap shrugs, 6 kips, 2 strict pull ups
6 Strict Press
8 Squat Jumps
Mobility
Wall Hinge
Pec Stretch on wall
Metcon
The Thirteen (Time)
13 Rounds:
26 Calorie Row
8 Strict Pull
21 Shoulder to Overhead (95/65)
Target Time: sub 45 minutes
Time Cap: 60 Minutes
STIMULUS and GOALS
This workout’s purpose is to honor those who paid the ultimate price for our freedom. Perform the workout in a way that does that!
SCALING
The SCALING aim for athletes is to finish
Scaling option to finish near the target score:
13 Rounds:
16 Calorie Row
4 Strict Pull
21 Shoulder to Overhead (75/55)
