New Ulm CrossFit – WOD

Warm-up

3 Rounds

30 Singles

:30 Squat Hold

6 Push Ups

6 Lateral Lunges

Mobility

Pec on wall

Couch

Pigeon

Metcon

Metcon (Time)

Partner Deck of Cards

Hearts = Calorie Row

Diamonds = (X5) Singles or Dubs

Spades = Air Squats

Clubs = Leg Raises