New Ulm CrossFit – WOD

Warm-up

Line Drills

Quads

Knee 2 Chest

Str. Leg Kicks

Kn. Drags

Lateral Lunge

Duck Walk

High Knees

Butt Kickers

Mobility

Glute Activation with Band

20 R, 20 L, 10 Front, 10 Back

Couch

Hip Circles

Metcon

Metcon (AMRAP – Reps)

100m Sprint on the 2:00 x 16
At the end of each run you will choose how many air squats you want to do and that will be the score!

Cool Down

25m Quad Stretch Walk

25m K2C

50m Walk back to gym doors

Metcon (AMRAP – Reps)

“THE BACKUP”

10 Rounds:

400m/300m Row

*After each row complete between 10 and 20 MB Squat Cleans at 20/14
Comment total time to complete WOD