New Ulm CrossFit – WOD

Warm-up

3:00 Row

—THEN—

2 Rounds

10 Cross Toe Touches

5 Down Dog to Cobra

10 Alt Scorpions

Mobility

Roller

Upper Back 1, Low Back :30 each

Hamstrings 1 each, Quads 1

OH Squat On Wall Laying Down

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00

2:00 Recovery Row

20 Split Stance Lunges

15 Leg Raise Hip Pulse

16 Plank Pull-Throughs

30 Singles or 15 Dubs

20 Russian Twists

20 Pallof Press

Accessory Work

4 Rounds For Quality (Or till end of class)

10 Prone Plate Raises

7 Bottom-Up KB Press (per side)

10 Standing DB Lateral Raise

20 Pause Glute Bridge (:03)

20 Alt Ankle Banded Monster Steps