New Ulm CrossFit – WOD

Warm-up

3 Rounds

15 PVC Passthroughs (Full Grip IF Possible)

10 PVC OHS

15 Banded Pull Aparts

:20 Active Squat Hold

Mobility

Banded Hip Full Rotations 1:00 Each

Banded Shoulder (Arm Behind Back) 1:00 Each

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 Clock

:30 HSH or Plank

10 Hang DB C & J 50/35

12 DB Goblet Squat 50/35

8 Push-ups (elbows tight to body)

30 Def. Step Back Lunge (3-6″)

8 Single Leg Glute Bridge (each)

Goals

Choose one or two goals to work on for the remainder of class.