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)