New Ulm CrossFit – WOD
Warm-up
4 Minutes
5 Leg swings
6 Sit-ups
4 Dive Bombers
8 Plyo Lunges
Gymnastics
5 Min Plank (AMRAP – Reps)
1 Min Push-up Position
30 Sec forearms
30 Sec leg lift
30 Sec other leg
30 Sec side
30 Sec other side
30 Sec Push-up
1:00 Forearms
Metcon
Metcon (Time)
10 RFT
10 Burpees
10 Air Squats
10 Russian Twists
10 HR Push-ups
10 Lunges