New Ulm CrossFit – WOD

Warm-up

3 rounds

1:00 light row

10 PVC pass throughs

10 OH squats

Mobility

Ankle 1:00

Shoulder 1:00 each

Midline

Tabata 20 seconds on 10 seconds off

alternating for 10 rounds

Supermans

Planks

Metcon (AMRAP – Rounds and Reps)

16 minutes

12 Cal row

12 Wall balls 20/14

12 OH squats 115/75
Sc. 14/10 85/55

Rx+ 135/95

Cool Down

3 minute light row

Alternating T stretch 1:00