New Ulm CrossFit – WOD

Warm-up

4:00

10 Superman Flutters

10 Hollow Rocks

5 Pushups

10 Leg Raises

Accessory Work

5 Min Plank (AMRAP – Reps)

1 Min Push-up Position

30 Sec forearms

30 Sec leg lift

30 Sec other leg

30 Sec side

30 Sec other side

30 Sec Push-up

1:00 Forearms
Every Second is a rep. Subtract your rest periods from 300 total (seconds) reps

Metcon

Metcon (Time)

10 Rounds

30 Russian Twists

10 Navy Seals

60 Flutter Kicks

20 Good Mornings (Can be done with broom, pvc or just hands behind head)