New Ulm CrossFit – WOD

Warm-up

4 Min Amrap

3 Dive Bombers

6 Air Squats

9 Plyo Lunges

12 Singles

Weightlifting

Split Squat (8 x 6)

Metcon

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