New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row

10 Spidermans

10 Sit-ups

5 Dive Bombers

Mobility

Pigeon 1:00 ea – Ankle 1:00 ea

Goals

10 Minutes to work on weaknesses.

Metcon

Metcon (AMRAP – Rounds and Reps)

24:00

500/450m Row – 30 Singles

3 Strict Pullups – 6 Walkouts

6 TTB

Work at Conversational Pace