New Ulm CrossFit – WOD

Warm-up

2 Rounds

150m Row

6 MB Squat Jumps

8 Lateral Lunges

Mobility

5:00 Roller Athletes Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00

250m Row

8 Wall Balls 20/14

12 Pistols or Reverse Lunges

12 V-Ups

10 Box Jump Overs
Approach with recovery pace or a harder push depending on how you feel today.

Midline

3 Rounds

For Quality:

7 Single Arm KB Situp Left

7 Single Arm KB Situp Right

10 Pulse Ups

10 Landmine Windmills (each side)

10 Standing Banded Pallof Press (each side)

60 sec plank

*Rest 2:00 b/t sets