New Ulm CrossFit – WOD

Warm-up

4:00

10 Hollow Rocks

10 Superman Rocks

5 Strict Pull-ups

20 Monster Steps

Mobility

Child’s Pose & Lat Smash

Goals

12:00

Metcon

5k Row (Time)

Max Effort 5k Row
30:00 Cap

Metcon (Time)

Partner 5K Row

While 1 is rowing

2 has the option to do wallballs

Metcon (AMRAP – Reps)

WallBalls