New Ulm CrossFit – WOD

Warm-up

Video:

https://youtu.be/KgW5ZCK2P6c

4:00

8 air squats

8 push ups

8 sit ups

10 superman pulses

Mobility

1:00 each

Couch

Thread the needle

Accessory Work

Strict HSPU program

4-3-2-2-1

Midline

Tabata :20 work :10 rest

8 rounds each movement

Leg raises

Toe reach crunches

Hollow rocks

Oblique V ups 4 rounds each side

Metcon (Time)

20-16-12-8-4

Navy/seals

Pistol squats

50 dubs/singles
Modify pistols as needed, line hops