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