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)