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