New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row (Increasing pace)

5 Burpees

6 Squat Jumps

8 Forward Lunges

Mobility

Ankle in lunge 1:00 ea

T-Chest Stretch 1:00 ea

Accessory Work

10:00 Alt EMOM

E: 8 Lateral Step-ups (total)

O: :30 Jump Rope Practice

Metcon

Amber Melby (Time)

For Time

14-12-9

Calorie Row

Burpee Box Jump Overs 24/20

Then: 300 Singles