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-