New Ulm CrossFit – WOD
Warm-up
Line Drills
Quads
Knee 2 Chest
SLK
Kn. Drags
Lat Lunge
Duck Walk
Inchworm
Power Skip
High Knees
Butt Kickers
Accessory Work
Front Rack Work
PVC – behind back under elbow
Banded behind back
6 EMOM
:30 Goblet Squat Hold
Use a Dumbell and hold heads with elbows high
Metcon
Metcon (Time)
100 Dubs
50 Reverse Lunges
100 Flutters
50 Thrusters 45/35
100 Bicycle Crunches
50 Single Arm Snatches
100 Mountain Climbers
50 Good Mornings
100 Leg Raises
50 Sit-ups