New Ulm CrossFit – WOD

Warm-up

Video Instructions

https://youtu.be/tqd29CkquxQ

4:00 clock

8 Air squats

8 Push ups

8 Sit ups

10 Jumping jacks

Mobility

1:00 each

Childs pose

Pigeon R/L

Accessory Work

Warm up:

:20 Hold

8 Dive bombers

Strict HSPU program

3-2-1-1

Booty moves

4 Rounds

50 Singles or line hops

15 Hip thrusts

20 Bulgarian Split squats (10 each)

20 rev. Lunge (10 on one leg before you switch)

*Add weight when possible to any movement.

Metcon (Time)

For Time

21-18-15-12-9-6-3

Hand Release push ups

Pistol squats

Burpees
Scale: knee push ups, mod pistols or air squats.

*Remember Add weight when possible to movements.