New Ulm CrossFit – WOD
Warm-up
200 Meter Run
10 Sit-ups
10 Air Squats
10 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Kettlebell Swings
5 Box Jumps
5 Hand Release Push-ups
Metcon
Rx: Metcon (Time)
2 Rounds For Time:
400 Meter Run
26 Hand Release Push-ups
400 Meter Run
26 Kettlebell Swings (53/35)
400 Meter Run
26 Sit-ups
400 Meter Run
26 Deadlifts (75/55)
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps (24/20)
Scale: Metcon (Time)
2 Rounds For Time:
200 Meter Run
26 Hand Release Push-ups
200 Meter Run
26 Kettlebell Swings (44/26)
200 Meter Run
26 Sit-ups
200 Meter Run
26 Deadlifts (65/45)
200 Meter Run
26 Air Squats
200 Meter Run
26 Step-ups (24/20)