New Ulm CrossFit – WOD

Warm-up

5:00 Bike – Arms & Legs

Mobility

Roller-

Upper Back & Lats

Quads

Lacrosse Ball-

Rotators & Piriformis

Gymnastics

10:00 Upside-Down Practice

EMOM of Planking can be substituted

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00

1:30 Bike (Easy Pace)

:20 HSH

12 Single Arm KBS

12 Single Arm OH Press

30 KB OH Flutters

12 KB Glute Bridge

12 Wall Balls