New Ulm CrossFit – WOD
Warm-up
10 Cal Row
10 Banded GM
5 Single Arm Front Sqt R/L
10 Cal Row
5 Suitcase DL R/L
5 1 Arm Strict Press R/L
10 Cal Row
5 Push Ups
5 Burpees
Mobility
Scorpion
Thread the Needle
Accessory Work
4 Sets:
Mini Band Shoulders 10 Each Dir
Banded Hip Drills
1) Monster Walks
2) Cowboy
3) Reverse
4) Segmented Glute Bridge
5) Plank Leg Raises
6) Fire Hydrants
7 Squats
Metcon
Metcon (Time)
3 Rounds
12 Burpee Over Rower
12 Alt DB Snatch 50/35
After 3 Rounds 2:00 Rest
3 Rounds
16/12 Cal Row
12 Alt DB Snatch 50/35