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.