New Ulm CrossFit – WOD

Warm-up

Metcon

Metcon (Time)

“Chipper”

40 Wall Balls

30 Box Jumps

20 Deadlifts 185/135

10 Squat Cleans 185/135

Core

Post WOD core

Weida Core (Time)

25 Sit-ups

25 4 Count Flutters

25 Sit-ups

25 Leg Raises

25 Sit-ups

25 Hello Dolly’s

25 Sit-ups

25 Crunches

25 Sit-ups

25 Russian Twists

25 Sit-ups

25 4 Count Flutters