New Ulm CrossFit – WOD

Warm-up

5:00 Bike

Mobility

Roll

Lats & Upper Back

Specific Low Back

Hamstrings & Glutes

Metcon

Metcon (Time)

I “Weida” ride my bicycle!

100 Flutters, 25 Situps, 5 Cal Bike

25 Leg Raises, 25 Situps, 5 Cal Bike

25 Hello Dolly, 25 Situps, 5 Cal Bike

25 K2E Crunch, 25 Situps, 5 Cal Bike

25 R. Twists, 25 Situps, 5 Cal Bike

100 Flutters, 25 Situps, 5 Cal Bike

For scaled: 15-20 of each move, but still a 5 cal bike

Cool Down

Roll Out

Upper Back

Low Back

Quads, Hams, Calves

Glutes