New Ulm CrossFit – WOD

Warm-up

4:00

10 Singles

8 Push ups

8 Air squats

8 Rev. Lunges

Mobility

1:00 each

Thread the needle

Figure four

Accessory Work

Strict HSPU program

3-3-2-1

Strength Capacity

Bulgarian spit squats 4 X 4 each

4 sec down

1 up

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

15 Thrusters

3 Wall climbs

20 Dubs / 40 singles
Sc: instead of wall climbs 20 Plank shoulder taps