New Ulm CrossFit – WOD

Warm-up

line drills:

knee to chest

quad stretch

knuckle drags

lateral lunges

stiff leg kicks

high knees

butt kickers

Mobility

couch 1:00 eah

Metcon (AMRAP – Reps)

OTM 5 rounds

1) 10 d-ball drops

2) 3-5 strict pull ups

3) 15/12 cal row

4) 8 burpee over rower
SC. 2) assisted PU, 3) 10 cal row

4) 6 burpee step over rower

Cool Down

5:00 banded leg stretches