New Ulm CrossFit – WOD
Warm-up
Video: https://youtu.be/11kxdgE-1lw
Line Drills 10 each
Frankenstein walk
K2C
Quad stretch
Lateral lunges
Floor sweeps
High knee
Butt kickers
3 Walk outs
Mobility
Child’s pose 1:00
Low Lunge 1:00 each
Metcon (Time)
Deck of Cards for time
Hearts = Leg raises
Diamonds = Broad jumps
Spades = 2 Wall climbs
Clubs = 25′ Bear crawl or Ankle Taps
RX +
T2B
Box jumps
4 Wall climbs
Pull ups