New Ulm CrossFit – WOD

Warm-up

4:00

8 Sit ups

8 Hollow rocks

20 Dubs/ singles

6 Spiderman’s

Mobility

Ankle KB smash 1:00 each

Sampson :30 each

Accessory Work

Mini bands shoulder exercises

5 plank

1:00 push up

:30 elbows

:30 right leg up

:30 left leg up

:30 right side

:30 left side

:30 push up

1:00 elbows

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups