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