New Ulm CrossFit – WOD

Warm-up

10-8-6-4-2

Cal Row

Push ups

Squat Jumps

Mobility

Hold each position for 1:00

Lizard Pose

Child’s Pose

Accessory Work

Tabata x 10

DB or KB Front Rack Squat Hold

Metcon

Metcon (Time)

On the 5:00 x 5

15 Wall Balls 20/14

10 Burpee Over the Rower

21/15 cal Row

Score slowest round
Sc: 14/10, Burpee Step Overs

Cool Down

3-5 min Conversational Row