New Ulm CrossFit – WOD

Warm-up

3 Rounds

6/4 Cal Bike

100m Jog

5 Push-Ups

5 Front Squats

Mobility

Roller

Upper Back

Lower Back

Hamstrings

Quads

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

8/6 Cal Bike

10 Alt Iron Cross

:30 Plank or HSH

200m Run

8 Goblet Squats

16 Single Arm KBS

14 V-Ups

Goals

Choose 1 or 2 goals to work on