New Ulm CrossFit – WOD

Warm-up

4:00

8 Jump squats

8 Push ups

8 Superman pulses

8 jumping jacks

Mobility

1:00 Pigeon each side

1:00 Child’s pose

“CUZin Carrie” (Distance)

6 Minutes of Max effort for distance

Hand Stand walk
Scales: Shoulder touches on wall or plank position.

Carrie was 44 when she was diagnosed, she went through six long weeks of radiation therapy. She has two beautiful daughters. And her first thought when getting the news.

” Save my girls, and I don’t mean my boobs”.

“Monica Welke” (AMRAP – Rounds and Reps)

20 minute AMRAP

400m Run

7 Single Leg Glute Bridge (each)

17 Wide Leg Good Mornings (Empty Bar if you have one)

43 Revers Lunges
Monica was born July 17, 1943 and lost her battle with cancer on January 8, 2016 at the age of 72. One of her passions were gardening and of course spending time with her family.