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