New Ulm CrossFit – WOD
Warm-up
4:00
10 lines hops
6 lateral lunges
6 active pidermans
6 push ups
Mobility
Childs pose 1:00
Figure four 1:00 each
Accessory Work
Before or after your workout complete 20:00 of cardio of choice or take a walk
Metcon (Time)
Deck of Cards
Diamonds = weighted movement *athlete choice
Hearts = Cardio *athletes choice (bike, run, burpee, singles)
Spades = Gymnastics *athlete choice (pull ups, T2B, leg raises, box jumps)
Clubs = each card complete 2 wall climbs