New Ulm CrossFit – WOD

Warm-up

10 reps each line drills

Quad stretch

Knee to chest

Walk outs

Knuckle drags

Lateral lunges

Frankenstein kicks

High knees

Butt kickers

Jumping jacks

Mobility

Wrist stretches :30 each

Metcon

Metcon (AMRAP – Reps)

With a partner 20 minute AMRAP

1 athlete completes round then switch

20/15 Cal row

2 Farmers Carry’s 53/35

1 walking lunges OH w/plate

1 plate push