New Ulm CrossFit – WOD
Warm-up
Line Drills
Quad Stretch
Knee to Chest
Side Lunge
Soldier Kicks
Cradle Stretch
Walking Samson
Walking Spiderman
Mobility
Banded Shoulder 1 each
Couch 1 each
Chest 1 each
Movement Prep
Push-ups
Hand Position
10 Second Push-up Plank Hold
5 Push-ups
Air Squats
Hips Back
5 slow squats
Wall Balls
Rack and midline
3 each Fr Sqt, P Press, Thruster, Wallballs
WOD Warm-Up
1 Round
3 HSPU
6 Push-ups
9 Air Squats
10 Wallballs
Metcon
Rx: Metcon (Time)
10 HSPU, 10 WB 20/14
10 HSPU, 10 WB
10 HSPU, 10 WB
20 Push-ups, 10 WB
20 Push-ups, 10 WB
20 Push-ups, 10 WB
30 Air Squats, 10 WB
30 Air Squats, 10 WB
30 Air Squats, 10 WB
Scale: Metcon (Time)
10 HSPU, 10 WB 14/10
10 HSPU, 10 WB
10 HSPU, 10 WB
20 Push-ups, 10 WB
20 Push-ups, 10 WB
20 Push-ups, 10 WB
30 Air Squats, 10 WB
30 Air Squats, 10 WB
30 Air Squats, 10 WB
