New Ulm CrossFit – WOD

Warm-up

Metcon

Rx: Metcon (Time)

6 Rounds:

12 T2B

8 HSPU (G.S.)

4 Bar Muscle Ups

*Rx+ = Ring Muscle Ups

*15 minute time cap

Metcon

Scale: Metcon (Time)

6 Rounds:

12 Toes Above Hip

8 HSPU (2 Ab mats)

4 Strict Pull Ups (1 band)

*Rx+ = 1 ab mat and no banded pull ups

*15 minute time cap

Core

Weida Core (Time)

25 Sit-ups

25 4 Count Flutters

25 Sit-ups

25 Leg Raises

25 Sit-ups

25 Hello Dolly’s

25 Sit-ups

25 Crunches

25 Sit-ups

25 Russian Twists

25 Sit-ups

25 4 Count Flutters