New Ulm CrossFit – WOD
Customize your warmup with moves that help your body specifically.
Example – Hips and Glutes are tight… Alt. Spidermans and Mobilize with Pigeon Pose
12 Minutes of Sprint Work
Min 1) :20 of Bike, Row, Run :40 Rest
Min 2) :20 of Burpees :40 Rest
Min 3) :20 of Situps :40 Rest
Do these three for 4 rounds
Deck Of Cards
Diamonds = Reverse Lunges or Pistol Squats
Hearts = Burpees
Spades = Sumo Squats (Wider than normal stance squat)
Club = Glute Bridges (Elevate heels for more difficulty)
If you have not done a deck of cards…
Take a deck, shuffle it well, place all cards in a pile face down. Start your timer and flip over card 1. Do the movement that matches the suit and the number on the cards. Face cards are 10’s, Aces are 20’s and everything else is face value.