New Ulm CrossFit – WOD

Warm-up

Video Instructions: https://youtu.be/Z8hjz-b84fE

4:00

8 Sit ups

6 Spidermans

4 Sampsons

10 Jumping jacks

Mobility

Childs pose 1:00

Thread the needle :30 each

Accessory Work

4 sets

16 Dead bugs

20 Right leg fire hydrants

20 Left leg fire hydrants

Metcon

Metcon (Time)

Buy in: 100 Steam engines

-Then-

4 Rounds for time

20 Sit ups

15 V-ups

30 Bicycle crunches

:45 Plank

-Then-

Cash out: 100 Steam engines

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target