New Ulm CrossFit – WOD

Warm-up

PVC Drills–

Passthroughs, Around the world

Across the body, Bent over

Post up hinge, Front Rack

Lunge, Hamstring

Red Band–

IT, Rotate and Press

Mini Band Glutes–

Right, Left, Front, Back

Glute Bridge with open knees

Bird Dog, Squats

Mobility

Ankle In Lunge, Low Lunge,

Child’s Pose, Iron Cross,

Pigeon

Metcon

Metcon (No Measure)

24:00 Clock

A) 2 Tall Snatch + 1 Snatch Balance

B) 8 Roll Outs

C) 100m Run