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