New Ulm CrossFit – WOD
Warm-up
Line Drills:
Lunge w/ Trunk Rotation
Sweep The Grass
Butt Kicks
Duck Walk
3 Rounds:
10 Cal Row
:30 Squat Hold w/ Plate
Barbell Warm-up (5 Each)
Metcon
Metcon (AMRAP – Reps)
EMOM 28:
Min 1 = 12/10 Cal Row
Min 2 = 12 Wall Balls 20/14
Min 3 = Max C&J 165/125
Min 4 = Rest
*Score is max C&Js
Scaled: Row 10/8, Wall Ball 14/10, C&J 135/95
