New Ulm CrossFit – WOD
Warm-up
4:00
8 Sit ups
8 push ups
8 air squats
8 jumping jacks
Mobility
5:00 lacrosse ball or roller
Metcon (Time)
Deck of cards 30:00 cap
Hearts = kb swings (a) 53/35
Diamonds = DB snatch 50/35
Spades = kb rev. lunges 53/35
Clubs = burpee over DB