New Ulm CrossFit – WOD

Warm-up

3 rounds

100 m jog

8 air squats

8 lateral lunges

8 PTTT

Mobility

Ankle stretch pedal 1:00

Couch 1:00 each

Accessory Work

Tire flip technique + pick a tire

100 m tire flip warm up NFT

Metcon (AMRAP – Rounds and Reps)

Farmers Tan

20 minute AMRAP

100 m tire flips

200 m run

10 tire hops
Scaled: tire step overs

Cool Down

200 m walk