New Ulm CrossFit – WOD

Warm-up

3 Rounds

100m Run

5 Squat Jumps

3 Burpees

6 Lateral Lunges

Mobility

Ankle 1:00

Pigeon 1:00

Wide Lunge 1:00

Accessory Work

4 Rounds OT2

100m Run

6 Tempo Goblet Squats (4,2,0,0)

Metcon

Metcon (Time)

4 Rounds

35 Wall Balls 20/14

400m Run

Home WOD

Metcon (Time)

4 Rounds

25 Squat Jumps

400m Run