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