New Ulm CrossFit – WOD

Warm-up

3 Rounds

:30 Row or 100m Jog

5 Burpees

8 Air Squats

8 Lateral Lunges

Mobility

Open Book 20 each side

Banded Hip Opener on wall :90

Banded Couch 1:00 each side

Metcon

Metcon (AMRAP – Rounds and Reps)

35:00 Clock

15 Cal Row or 200m Jog

6 Burpees

16 Eccentric Pistols (total)

:30 Plank or HSH or 12 Freestanding Shoulder Taps

50 Flutter Kicks (total)

20 Banded Marching Glute Bridge (total)

5-10 Strict C2B, Pull-ups or Wipers on rig
Pushing pace or treating as recovery, complete each move with purpose! Solid movement!