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