New Ulm CrossFit – WOD

Warm-up

Weightlifting

Shoulder Press (5 x 4 @ 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

1 Min Plank

12 Min Amrap

10 KAH with abmat

14 Russian Twist 20/14

16 Heel Touches

then…

1 Min Plank