New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap Shrug

10 Kip Swing

16 Plank Shoulder Touch

8 Cal Row

Mobility

Child’s Pose

Thread The Needle

Metcon

Row Cindy Row + (AMRAP – Rounds and Reps)

30:00 AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

20 Cal Row