New Ulm CrossFit – WOD
Warm-up
3 Rounds
8 Spiderman
8 Push ups
8 Sit ups
:30 Plank hold
Mobility
1:00 each
Childs pose
Toe reach
Accessory Work
Strict HSPU program
4-4-2-2
Metcon (Time)
Deck of Cards
Diamonds = Lateral lunges
Spades = Hand release push ups
Clubs = Wall climbs or Shoulder taps
Hearts = Sit ups
Optional 20-30 minutes cardio of choice.