New Ulm CrossFit – WOD

Warm-up

Video: https://youtu.be/fI46FyKkAqk

4:00

6 Sit ups

3 Dive bombs

6 Air squats

6 Straight leg to touches

Mobility

Cobra 1:00

T-stretch 1:00 each

Accessory Work

12 min EMOM

Even: Bulgarian split squats 10 each leg body weight 8 each weighted

Odd: Hop scotch 20 jumps

Metcon

Metcon (Time)

Complete list for time Rx+ 2 rounds

100 Crunches

90 Heel touches

80 Steam engines

70 Plank taps

60 Hollow rocks

50 Sit ups

40 Oblique V-ups

30 Supermans

20 Walk out ankle taps

10 Burpees