New Ulm CrossFit – WOD

Mobility

Banded leg drills

Banded shoulder drills

Metcon (AMRAP – Reps)

20:00 AMRAP

12 Sit ups

30 Dubs

12 leg raises

30 Dubs

12 right oblique crunches

30 Dubs

12 left oblique crunches

Accessory Work

Foot work on rope:

Choose: Full Wrap, Hybrid or J Hook

Knees Up, wrap & unwrap x 20 (for quality)

Knees Up, wrap, stand, sit, unwrap x 20