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