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