New Ulm CrossFit – WOD

Warm-up

200 Meter Run

Line Drills –

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walkouts

Side Shuffle

High Knees

Butt Kickers

Metcon

Metcon (Calories)

3 Rounds as Teams

Team 1: Everyone accumulates 100m Tire Flips

Team 2: Max Cal Bike or Row

*When 1 gets tire flips done, teams switch