New Ulm CrossFit – WOD

Warm-up

4:00

10 lines hops

6 lateral lunges

6 active pidermans

6 push ups

Mobility

Childs pose 1:00

Figure four 1:00 each

Accessory Work

Before or after your workout complete 20:00 of cardio of choice or take a walk

Metcon (Time)

Deck of Cards

Diamonds = weighted movement *athlete choice

Hearts = Cardio *athletes choice (bike, run, burpee, singles)

Spades = Gymnastics *athlete choice (pull ups, T2B, leg raises, box jumps)

Clubs = each card complete 2 wall climbs