New Ulm CrossFit – WOD

Warm-up

4 Minutes

4 HRPU

6 Russian Twist

8 Plyo Lunges

10 Air Squats

Goals

12 EMOM

Even: Dub Practice

Odd: Athlete’s Choice

Metcon

Metcon (Time)

6 RFT

10 Plate Situps

6 Navy Seals

10 K2E Crunches

6 OH Plate Squats

60 Flutters