New Ulm CrossFit – WOD

Warm-up

Video:

https://youtu.be/25ovTU0XmFo

3 Rounds

:15 Plank hold

:15 Hand stand hold

5 Burpees

12 Lunges

Mobility

1:00 each

T-stretch

Wrist stretches

Accessory Work

Strict HSPU program

Re-check progress * can you make it a little harder and get your 3 reps in? No then stay where you are for another go round .

3-2-1-1

Booty moves

4 Rounds

12 Deadlifts

20 Wide leg good mornings

15 Hip thrusts

10 each side Bulgarian Split squats hops

Metcon (Time)

6 Rounds

15 Burpees

5 strict HSPU
Sc. Pike push ups