New Ulm CrossFit – WOD
Warm-up
-200m run-
3 rounds
10 Butt Kickers
10 High Knees
10 Plyo Lunges
10 RIng Rows
-200m row-
Mobility
Calf Pedal
Pike
Metcon
Metcon (Time)
For Time:
1 mile Run
2000m Row
1 mile Run
Sc: 800m runs 1,000m row
Rx+: 20/14 Vest
Home WOD
Metcon (Time)
For Time:
1 mile Run
100 Burpees
1 mile Run