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+