New Ulm CrossFit – WOD

Warm-up

3:00 Bike

—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 Bike

12 Eccentric Step-Ups

15 V-Ups

16 Banded Plank Rows

14 Single Arm KB Swings

14 Single Leg RDL

:20 HSH

Accessory Work

2-4 Rounds until the end of class

10 Banded Lat Pulldowns per side

10 Bent Over Single Arm Pause Row

10 Straight Arm PVC Lat Pull Down

15 – 1 Arm Standing Tricep DB French Press

-Rest 2-3 minutes (or less) between rounds-