New Ulm CrossFit – WOD

Warm-up

Line drills

K2C

Quad stretch

Knuckle draggers

Samson

Lateral lunges

High knees

Butt kickers

100 m jog

Mobility

Lacrosse ball on floor

Peck :30 each

Traps :30 each

Accessory Work

6 rounds OT 2:00

100 meter sprint

Score is slowest sprint

Metcon (Time)

6 x 100m Sprint OT2
Score is slowest round

Metcon (Time)

Jacked Up

For time with 20 min cap

800 meter row

66 double KB or DB S2OH #35/26

80 shoulder touches
RX+ 100′ HSW

Scaled #25/15

Cool Down

200 meter walk