New Ulm CrossFit – WOD

Warm-up

Gymnastics

Pull-ups Eccentric (5 x 5)

Bent Over Row (5 x 5)

Metcon

Metcon (Time)

15-12-9-9-12-15

Push-ups

Wall Balls 20/14

5 Min Plank (Time)

1 Min Push-up Position

30 Sec forearms

30 Sec leg lift

30 Sec other leg

30 Sec side

30 Sec other side

30 Sec Push-up

1:00 Forearms