New Ulm CrossFit – WOD

Warm-up

Gymnastics

Pull-ups Eccentric (7 x 4)

Metcon

Rx: Metcon (AMRAP – Reps)

8 AMRAP

Strict Pull-ups

HRPU

1+1, 2+2, 3+3, etc.

Scale: Metcon (AMRAP – Reps)

8 AMRAP

Jumping Pull-ups

HRPU knees

1+1, 2+2, 3+3, etc.

Core

Weida Core (Time)

25 Sit-ups

25 4 Count Flutters

25 Sit-ups

25 Leg Raises

25 Sit-ups

25 Hello Dolly’s

25 Sit-ups

25 Crunches

25 Sit-ups

25 Russian Twists

25 Sit-ups

25 4 Count Flutters