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.