New Ulm CrossFit – WOD
10 Cross Toe Touch
8 Plyo OR Rev. Lunges
Child’s Pose – Thread the needle
Scorpion Hold – Cobra
Down Dog Calf Peddal
Breakdancer – Forward Fold
Metcon (AMRAP – Rounds and Reps)
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 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!