New Ulm CrossFit – WOD
Warm-up
4:00
8 Sit ups
8 Lateral lunges
8 Jump squats
3 Dive bombers
Mobility
1:00 Childs pose
:30ea. Thread the needle
Midline
Tabata 8 rounds each
Tuck in crunches *5/2.5 # plates
Toe touch crunches 5/2.5# plate
Hollow rocks
Oblique bicycle crunches 4 rnds Rt/Lt
Metcon (Time)
2020 CrossFit Games
For time
30-20-10
T2B
*Yards* KB Walking lunge 53/35
Lunge 1) 8 Lengths / Lunge 2) 5 Lengths
Lunge 3) 3 Lengths
SC: 60-40-20 KAH, lower weight DB or KB.
12 ft turn around
Home WOD
30-20-10
Leg raises
Lunges