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