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