New Ulm CrossFit – WOD
Warm-up
3 Rounds
20 High Knees
20 Butt Kickers
20 Sit-ups
:30 HSH or Plank
Mobility
Child’s Pose 1:00
Knee Across Chest 1:00 Each
Accessory Work
3 Sets of:
10 Single Arm DB Row
10 Bulgarian Split Squats
Home WOD
Metcon (AMRAP – Reps)
Bodyweight: 3 Sets of:
1:00 Max Step-ups
1:00 Max Dips
1:00 Max Alt V-Up
1:00 Max Navy Seals
1:00 Rest
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Equipment: 3 Sets of:
1:00 Max DB Step-ups
1:00 Max DB S2OH
1:00 Max Alt V-Up
1:00 Max HSW for Distance (each foot is a rep)
1:00 Rest
Score Equipment version as RX+