New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Light row

8 Active spidermans

8 Sit ups

Mobility

Cobra :30

Downward dog calf pedal 1:00

Accessory Work

Alternating Tabata 16 rounds

Dead bug

Window wipers

Metcon

Metcon (5 Rounds for time)

Every 4:00 X 5 rounds with 24:00 clock

20/14 Calorie row

8 Shuttle runs