New Ulm CrossFit – WOD

Warm-up

4:00

6 Knee push ups

8 Air squats

20 Singles /line hops

8 Spidermans

Mobility

Lat wall stretch 1:00 each

Couch 1:00 each

Accessory Work

Coach says!

6 min EMOM

4 Wall ball holds

Metcon

Metcon (Time)

5 Round for time

20 Wall balls 20/14

20 Burpee to plate
Scaled: 14/10, 10 Burpees

Home WOD

Metcon (Time)

5 Rounds for time

20 Squat jumps

20 Burpees
Scaled 10 Burpees