New Ulm CrossFit – WOD

Warm-up

2:00 Bike Increasing Intensity

Then 2 Rounds

10 T Cross Over Toe Touches

10 Banded Good Mornings

10 Alt V-Ups

Mobility

Roll

Hamstrings, Quads

Glutes, Upper Back

Metcon

Metcon (Calories)

Bike Progression

2x (3min moderate, 90sec rest),

1min fast

—Rest 3min—

2x (2min moderate, 60sec rest),

40sec at faster pace

—Rest 3min—

2x (90sec moderate, 45sec rest),

20sec controlled sprint

—Rest 3min—

60sec at max effort
*Score: Calories from 60 Sec at Max Effort

Accessory Work

10 EMOM

E: 40 Dubs or :30 of Dub Practice

O: KB OH Flutters (:30)