New Ulm CrossFit – WOD
Warm-up
3 Rounds
20 Single
10 Sit ups
6 Alt. Samsons
5 SLD
Mobility
Quad Roll
Ham Roll
Accessory Work
Alt. EMOMx 10
E: 8 Weighted Glute Bridges
O: 8 Hollow Rocks
Gulte Bridge are on the Floor, weight should added heavy enough to add insenty while maintain proper posture and form.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
40 Double Unders
30 Air Squats
20 Deadlifts (115/75)
10 Front Rack Lunges (115/75)
SC: 80 Single, 95/55
Cool Down
Band Assisted Quad Stretch
Band Assisted Hamsting Stretch
