New Ulm CrossFit – WOD

Warm-up

3 Rounds

3 Dive bombers

10 Floor sweeps

8 Rev lunges

8 Squat jumps

Mobility

1:00 each

Couch

Childs pose

Accessory Work

Strict HSPU program

4-4-3-2-1

Booty moves

4 Rounds

8 Hip thrusts or bridges with 3 sec pause in top

10 Deep Sumo squats

8 each Cossack squats

12 kneeling hip extensions

Metcon (Time)

For time

90 Wall balls 20/14

30 T2b

30 Pull ups

30 Deadlifts 185/135

Home WOD

Metcon (Time)

For time

90 Air squats

30 Leg raises

30 Navy/Seals

30 Wide leg Good mornings