New Ulm CrossFit – WOD
Warm-up
2 Rounds:
15 Air Squats
:30 Plank
20 Shoulder Touches
:30 Hollow Hold
Line Drills:
Duck Walk
Inch Worm
Sampson
Side Lunge
Accessory Work
3 Rounds:
1:00 Wall Sit w/ Plate
1:00 Lunges (No Plate)
:30 Wall Sit (No Plate)
1:30 Rest
Metcon
Metcon (Time)
3 Rounds:
50 Air Squats
40 Sit-ups
30 Push-ups
20 Burpees
*18 Minute Time Cap