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.