New Ulm CrossFit – WOD
Warm-up
Video:
https://youtu.be/1bjOU-OKnAM
4:00
8 lateral lunges
8 push ups
8 air squats
10 butt kicks
Mobility
1:00 each
Couch
Pigeon
Accessory Work
Strict HSPU program
4-3-2-1
Booty moves
4 Rounds
15 Sumo Deadlift *weighted
16 Rev. Lunges
20 Glute bridges
20 Lying flutter kicks
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
12 Thrusters (odd objects)
12 Push ups
12 Sumo DL high pulls
