New Ulm CrossFit – WOD

Warm-up

3 Rounds

100m Jog

10 Hanging Leg Raises

10 Squat Jumps

10 Reverse Lunges

Mobility

5:00 Athletes Choice

Recommended:

Roll Quads, Hams & Glutes

20 Alt Knuckle Drags

Ankle & Calf

Metcon

Metcon (Time)

Accumulate the following:

2000m of Running

300 Jump Rope

200 Flutters

150 Sit-ups

100 Supermans

50 Leg Raises

25 Crunches

Goals

Any remaining time spent on goals