New Ulm CrossFit – WOD
Warm-up
AMRAP 4
6 Band Passthrough
6 Spidermans
6 v-ups
6 BB Push Press
Mobility
Cobra Pose
Floor Front Rack
Squatting Wall Circles
Accessory Work
EMOM x 10
1) :30-45s Hanging Hollow Hold
2) :30-45s Hollow Arch Swings
Metcon
Metcon (AMRAP – Reps)
Prior to 4:00 Complete 3 Rounds
7 Thruster + 7 Toes to bar
Prior to 8:00 Complete 3 Rounds
7 Thruster + 7 Toes to bar
Prior to 12:00 3 Rounds
7 Thruster + 7 Toes to bar
75/55-95/65-115/85-135/95-155/105-175/125
*Continue every 4 mins until the you fail to complete under the round cap
*If you complete all 252 rep prior to 24:00 marl time for score.
SC: 12 Knee above Hip
55/35-75/55-95/65-115/85-135/95-155/105
Home WOD
Metcon (AMRAP – Rounds and Reps)
ARMAP 16
6-8-10-12-14-16….Reps of
Burpees
Situps
Plyo Lunges
Continue to add 2 reps after each round until time expires.