New Ulm CrossFit – WOD

Warm-up

4:00

10 Jumping Jacks

10 Lateral Lunges

10 Scap Shrugs

10 Sit-ups

Metcon

Metcon (Time)

Deck Of Cards

Hearts = 10x Jump Rope

Diamonds = Back Squats 95/65

Clubs = :15 L Hang (can accumulate)

Spade = Reverse Lunge