New Ulm CrossFit – WOD

Warm-up

AMRAP 4

20 Singles

8 High Knees

8 Butt Kickers

3 Walkouts w/ Push-ups

Mobility

Down Dog w/ Calf Pedal

Pike

Accessory Work

Metcon (Time)

On the 0:90s x 8 Rounds

100m Sprint
8 Score slowest round

Metcon

Metcon (AMRAP – Rounds)

Alternating EMOM x 20

1) 50 Dubs

2) 12 Burpees
*Score the Number of rounds completed as prescribed

Sc: 75 singles, 9 burpees

Home WOD

Metcon (AMRAP – Rounds)

Alternating EMOM x 20

1) 50 Dubs / over and back object hops

2) 12 Burpees
*Score the Number of rounds completed as prescribed

Sc: 75 singles, 9 burpees