New Ulm CrossFit – WOD
Warm-up
Video: https://youtu.be/gsNs8iPwbXg
4:00
10 Jumping jacks
6 Sit ups
6 Active spidermans
6 Air squats
Mobility
Cobra 1:00
Alt. T-stretch 1:00
5 Min Plank (AMRAP – Reps)
1 Min Push-up Position
30 Sec forearms
30 Sec leg lift
30 Sec other leg
30 Sec side
30 Sec other side
30 Sec Push-up
1:00 Forearms
Metcon
Metcon (AMRAP – Reps)
Tabata :20 work :10 rest 8 rounds of each
Sit ups
Alt. V-ups
Your choice (box jumps/step ups, T2B, pull ups, jumping jacks)
Russian twists
Plank hip dips
Add weight if possible.