New Ulm CrossFit – WOD

Warm-up

3 Rounds

:30 Bike

12 Side Plank Reach Throughs

12 Alt. T Stretch

Mobility

12 T Hip Opener (per side)

12 Alt Wall Sit & Reach

12 Seated Hip Activation (per side)

Metcon

Metcon (AMRAP – Rounds and Reps)

25:00

2:00 Bike (Easy Pace)

35 Singles or Dubs

12 Lateral Step Ups (total)

6 Step back step up burpees

6 Single Arm Ring Rows or 3 Strict Pull-ups

4 Turkish Get-ups (light)

:20 to :30 Handstand Hold

Goals

Remainder of class to be spent on goals