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