New Ulm CrossFit – WOD
Warm-up
-100m Run-
3 rounds
4 inchworms
6 Goblet Squats
8 Rush KBS
-100m Run-
Mobility
Hip Circle
Front Floor Stretch
Metcon
Metcon (2 Rounds for reps)
With a Partner
AMRAP 12
7 Tire Flips
100M Sprint
-4-min-
AMRAP12
8 Sandbag Squats (Bear Hug/Zercher)
8 Burpee Box Jump Overs
One Partner works at a Time
Score each AMRAP separately for total Reps completed
SC: 14 A-KBS, Goblet Squats, Burpee step-overs
