New Ulm CrossFit – WOD

Warm-up

4:00

8 Jump squats

10 Jumping jacks

6 Lunges

6 Leg raises

Mobility

Pigeon 1:00 each

Squat hold 1:00

Goals

14:00 minutes

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

10 pistol squats

10 BB good mornings

10 Dips

100 Flutter kicks