New Ulm CrossFit – WOD
Warm-up
5:00 AMRAP
100m Jog
10 Floor Sweeps
10 Air Squats
3 Walkouts
Video: https://youtu.be/swbQnt0O72s
Mobility
Couch 1:00
Down Dog Calf Pedal 1:00
Accessory Work
OTM x 8
100m Sprint
Metcon
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
2-4-6-8-10-etc.
KBS – A 53/35
Goblet Squats 53/35
100m Run after each round
Scaled: 44/26, Air Squats
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
200m Run
20 Air Squats
10 Push-ups