New Ulm CrossFit – WOD

Warm-up

4:00

10 Jumping jacks

8 Lateral lunges

3 Dive bombers

10 Calf raises

Mobility

1:00 each

Couch

PIgeon

Accessory Work

Strict HSPU program

3-2-1-1

Midline

5:00 Plank

1:00 Elbows

1:00 Push up position

:30 Left leg raise

:30 Right leg raise

:30 Right side Plank

:30 Left side

1:00 Push up position

1:00 Elbows

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

50 singles

20 Air squats

10 Push ups