New Ulm CrossFit – WOD

Warm-up

3 Rounds

8 Good mornings

:15 Hand stand /plank hold

8 SLDL

8 Push ups

At Home Video: https://youtu.be/CFNiao0sRw4

Mobility

Toe reach 1:00

Pigeon 1:00 each

Accessory Work

12 Min EMOM

Even: 3 sec x 4 reps eccentric Hand stand decend on wall or Pike position

Odd: 4 Romanian DL light weight with 2 sec pause just below the knee

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Scaled: weight as needed, DB push press or Pike push ups

Home WOD

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

20 Wide leg Good mornings

20 Rev. Lunges

20 Mountain climbers