New Ulm CrossFit – WOD

Warm-up

4:00

20 singles

6 push ups

6 lateral lunges

6 active Spiderman’s

Mobility

Couch 1:00 each

Pigeon 1:00 each

Metcon (Time)

Deck of cards

For time 30:00 cap

Hearts – Deadlift 135/105

Diamonds – box jump overs

Spades- push-ups

Clubs- lateral burpee over bar