New Ulm CrossFit – WOD

Warm-up

4:00

8 Air squats

8 push ups

8 lateral lunges

8 PTTT

Mobility

5:00 on own

Roller, lacrosse ball or bands

Metcon

Metcon (Time)

2 rounds with partner

60 Cal/40 Row

60 Wall balls

60 T2B

60 Box jumps

Individual

2 rounds

30 Cal Row

30 Wall balls

30 T2B

30 Box jumps
T2b is KAH- 100 team & 60 Indi, step ups #10 Wb