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