New Ulm CrossFit – WOD

Warm-up

3 rounds

1:00 light row

8 Air squats

4 Burpees

Mobility

5:00 on your own

Metcon

Metcon (Time)

Deck of Cards “Cardio”

Hearts = Burpees

Clubs = Singles x 10

Spades = Row for calories

Diamonds = Shuttle runs