New Ulm CrossFit – WOD

Warm-up

3 Rounds

8 Wall Squats

8 Spiderman

8 Samson Stretch

8 PTTT

Mobility

Roller – Lats – Thoracic

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3 – 25 AMRAP

1-3 Wall Climbs

8 DB H C&J 50/35

10 DB Lunges 50/35

Metcon (Time)

INDY – 25:00 CAP

Deck of Cards

Diamonds – DB Lunges 50/35

Hearts – 1/2 Wall Climbs

Spades – DB H C&J 50/35

Clubs – Athletes Choice