New Ulm CrossFit – WOD

Warm-up

Banded Glute Drills

Then

2 Rounds

10 Jumping Jacks

4 Lateral + Forward Lunges (Ea)

5 Push-Ups

10 Alt V-Ups

Mobility

Wall Hinge

Arm on wall

Figure 4 on wall

Child’s Pose

Seated Forward Fold

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00

45 Singles

:30 Push up Plank

:15 Side Plank (Ea)

10 Single Arm Alt KB Swings

10 Spanish Squats w/ KB

10 Alt Plank Pull Throughs

10 Russian Twists

10 Alt Lateral Step-ups

Accessory Work

10:00 to work on something upside down

EX:

HSPU — HSW — Wall Walks — Shoulder Taps

Pike off box — headstand or handstand hold