New Ulm CrossFit – WOD

Warm-up

3 Rounds

16 Alt Knuckle Drags

100m Jog

6 Push-Ups

10 V-Ups

Mobility

Roller

Quads, Hamstrings, Glutes

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00

400m Run

12 Dbl DB or KB Sp. Jerk 35’s/20’s

10 Roll-outs

8 Floor Press 115/75

10 Russian Twists 53/35

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run