New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Bike

10 Cross Toe Touch

8 Plyo OR Rev. Lunges

6Push-Ups

Mobility

Child’s Pose – Thread the needle

Scorpion Hold – Cobra

Down Dog Calf Peddal

Breakdancer – Forward Fold

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 Amrap

2:00 Bike

20 Banded Step-Overs

20 Standing 1 DB Arnolds Press

20 Rear Foot Up Split Squats

10 Wall Balls

10 KBS to eye level

**Go through at recovery pace OR amp it up and make it a true AMRAP for a more intense workout!**
Arnolds Press— Take A Dumbbell in one hand with palm facing your chest at the shoulder. As you press overhead rotate 180 until palm is facing out at full lockout.

Goals

Goals session for remainder of class

NO WALKING OUT!!

Make Patrick work his butt off!!!

Message me personally and I’ll send you goals to work on!