New Ulm CrossFit – WOD
Warm-up
4:00
10 Lateral Lunges
10 Sit-ups
10 Push-ups
Mobility
1:00 Each
Couch
Pigeon
Weightlifting
If you are at home OR don’t have great balance:
Use no weight and do it as Eccentric (Go down SLOW)
Bulgarian split squats (4 x 8 (4 Each Leg))
From the floor
Metcon
Metcon (AMRAP – Rounds and Reps)
20 AMRAP
16 Forward Lunges
12 TTB
8 Floor Press 135/95
Scaled:
KAH or Leg Raises
95/65
Home WOD
Metcon (AMRAP – Rounds and Reps)
20 AMRAP
16 Forward Lunges
12 Leg Raises
8 Push-ups
