New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 Push-Ups

8 Squat to stand

10 Lateral Lunges

12 Up & Out Knees

Mobility

Child’s Pose

Scorpion Hold

Seated Forward Fold

Metcon

Metcon (No Measure)

EMOM 27

1) 3-5 Jumping MU

2) :20-:30 Dubs

3) 12 Single Arm KBS

4) 12 Alt Cossack Sqts