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