New Ulm CrossFit – WOD

Warm-up

5:00

6 Alt Spiderman’s

8 1 Arm press light

6 Goblet squats

4 Forward + Lateral Lunge

Mobility

Roll Upper Back – Lats – Glutes

Couch – Thoracic Rotation – Pigeon

Frog – Knee Across Body

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00

40 MB OH Flutter Kicks

20 Single Leg RDL

30 Russian Twists

16 Single Arm Floor Press

:30 HSH or Plank

14 Single Arm KBS (R)

12 Renegade Rows

20 Alt V-Ups

Goals

Remaining time to be spent on goals