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