New Ulm CrossFit – WOD

Warm-up

2 Rounds

:30 Row

100m Run

:30 Bike

Mobility

Squat & Reach on wall

Bicep Turnback

Calf Stretch

Pigeon

Metcon

Metcon (AMRAP – Rounds and Reps)

30:00

500/400m Row

400m Run

1 Mile Bike

Cool Down

Calf Stretch

Breakdancer

Child’s Pose

Knee Across Body