New Ulm CrossFit – WOD

Warm-up

3 Rounds

100m Jog

6 Push-ups

8 Suitcase DL

10 Sit-ups

Mobility

5:00 Athletes Choice

Metcon

Metcon (No Measure)

0:00-20:00

200m Run

10 T Hip Openers (each)

10 Single Arm Seated Press (each)

20 Wide Leg PVC Good Mornings

20 Deadbugs (total)

:30 Handstand Hold

20:00-35:00

Choose two goals to work on

A) Barbell of some sort

B) Any movement you want or need to work on