New Ulm CrossFit – WOD

Warm-up

4:00

5 Push-ups

5 Sit-ups

5 Air Squats

10 Jumping Jacks

Mobility

Front Rack Stretch on wall 1:00 each

Knee Across Body 1:00 each

Metcon

Metcon (Time)

Deck of Cards

♦️ Mountain Climbers

❤️ Supermans

♠️ Lateral Step Overs

♣️ Glute Bridges
Face Cards are 10 reps

Aces are 20

Everything else is face value

Sub in a weighted move if you have a kettle bell or anything