New Ulm CrossFit – WOD
Warm-up
2:00 Row
2 Rounds
10 Banded Walks L/R
10 Russian KBS
10 Squat jumps
5 Walk outs with Pushup
Mobility
Childs pose
Pigeon Pose
Seated pike
Accessory Work
10:00 to Complete 4 rounds
10 Goblet Hold Bulgarian Split Squats (ea leg)
10 Tempo Suitcase Deadlift (3-5 sec)(Ea Leg)
Metcon
Metcon (Time)
On the 5:00 x 5
20/15 cal row
10 Box Jump Overs 24/20
8 Devils Press 50/35
Score slowest round
Sc: 15/12 Row, Step overs, 35/25 or Burpees
Home WOD
Metcon (Time)
On the 5:00
200m run
10 Broad Jumps
10 Push ups
10 v-ups
Score slowest round