New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Bike

25 Plate Hops

10 Alt Scorpions

10 BB GM

5 Pause Front Squats

Mobility

Front Rack on wall

Bicep Turn back

Squat Hold Shift

Metcon

Metcon (Calories)

10:00 Bike Intervals

:20 on :40 off

Weightlifting

Squat Clean (Heavy for the day)