New Ulm CrossFit – WOD

Warm-up

5:00

35 Singles

8 Sit-Ups

6 MB Thrusters

4 Burpees

Mobility

Athletes Choice 5:00

Metcon

Metcon (AMRAP – Rounds and Reps)

35:00

Run, Row, Jump Rope (Choose time/reps)

12 – Alt Single Arm KBS – R (light)

16 Alt V-Ups

4-6 Perfect Push-Ups

8 Wall Balls

10 Scap Shrugs (up & down)

10 Kips (front to back)

2 Strict Pull-Ups
Move through at a methodical perfect movement pace for recovery. Substitute moves as needed or preferred.