New Ulm CrossFit – WOD

Warm-up

Video https://youtu.be/mLJ-VR7JV-Y

10 of each

Frankenstien walk

Knee to chest

Quad stretch

Floor sweeps

Leg swings forward/ backwards

Lateral lunges

3 walk outs

Mobility

Childs pose 1:00

Squat hold 1:00

Accessory Work

3 Rounds Not for time *quality

10-15 Tempo push ups :3 up :3 down

20 Dead bugs

15 Single leg glute bridges

Metcon (AMRAP – Reps)

12 min EMOM

1) 8 Lateral Burpee over line + 2 Thrusters

2) 8 Lateral Burpee over line + 2 Thrusters

3) 8 Lateral Burpee over line + 2 Thrusters

4) 8 Lateral Burpee over line + 2 Thrusters

5) 8 Lateral Burpee over line + 2 Thrusters

6-7) light jog walk

8) 8 Thrusters + 2 Lateral Burpee over line

9) 8 Thrusters + 2 Lateral Burpee over line

10) 8 Thrusters + 2 Lateral Burpee over line

11) 8 Thrusters + 2 Lateral Burpee over line

12) 8 Thrusters + 2 Lateral Burpee over line
RX+ 10 burpees first 5 rounds only, 10 thrusters next 5 rounds