New Ulm CrossFit – WOD

Warm-up

400m Jog

THEN

3 Rounds

5 Squat Jumps or Air Squats

5 Push-ups

10 Lateral Lunges

10 Knuckle Drags

Mobility

Couch 1:00 Each Side

Pigeon 1:00 Each Side

Ankle :30 Each Side

Metcon

Sara Schultz (Time)

Buy In: 1 Mile Run

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11-14-19 Reps of:

Thrusters 135/95

Dive Bombers

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Cash Out: 1 Mile Run
In honor of Sara Schultz Diagnosed 11-14-19 and just finished treatments! She loves squatting, running and sun salutations!

Scale run as needed

Scale Thrusters to weight needed