New Ulm CrossFit – WOD
8 Alternating Lunges
24 Flutter Kicks
4 Air Squats (:03 hold in bottom)
Couch Stretch 1:00 each
Squat Hold 1:00
Tempo Squats with any weighted object. Tempo is (3,3,3,1)
Every :90 do 5 reps until you’ve done 8 sets of 5.
Metcon (AMRAP – Rounds and Reps)
Bodyweight: 12 AMRAP
24 Air Squats
Equipment: 12 AMRAP
18 Wall balls to any height
Focus on consistent depth in the squatting and full range of motion in the sit-ups.
Goal is a pace that allows for solid movement for 12 minutes. As few breaks as possible.