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