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
