New Ulm CrossFit – WOD

Warm-up

Video: https://youtu.be/tvDbN1iGZZw

3 Rounds

30 Singles

20 Sit ups

10 Air squat

5 Push up

Mobility

Downward Dog Pedal 1:00

Child pose 1:00

Metcon

Metcon (Time)

2 rounds for time

21-15-9

Alternating DB Snatches

100 Dubs/singles

21-15-9

DB hang C&J

200 m run or :45 jumping jacks
no equipment

21-15-9

Burpees

100 line hops

21-15-9

Mountain climbers one set counts as one

200 m run or :45 jumping jacks