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