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