New Ulm CrossFit – WOD

Mobility

Child’s Pose 1 — Lat Reach 1 Each

Pigeon 1 Each — Down Dog to Cobra 1

Breakdancer 1 Each – Forward Fold 1

Couch 1 Each — Squat Hold 2

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00

2:00 Easy Bike

16 Banded Step-Overs

8 Waiter Squats per side

8 Single Arm & Leg RDL’s per side

2-4 Strict Pull-Ups

10 V to Split Rolls

5 Sn Gr PP + 3 OHS (Empty Bar)

Accessory Work

For TECHNIQUE not load:

5 EMOM x 2 Halting Sn. Gr. DL (Pause at 1″, knee, and hi hang)

** Concentrate on positioning, shoulders and hips raise together**

5 EMOM x 2 Hang Snatch (Power or Squat Acceptable)

**Move those feet**