New Ulm CrossFit – WOD

Warm-up

3 Rounds

200m Jog/Row or 1:00 Bike

10 Scap Shrugs

5 Push-Ups

10 Alt V-Ups

Mobility

Couch

Pigeon

Ankle & Calf

Metcon

Metcon (AMRAP – Rounds and Reps)

25:00

400m Jog/Row or 23/16 Bike

3-5 Strict Pull-Ups

8 DB Strict Press (Ea)

24 Russian Twists

12 Banded IT

12 Stick Sit-Ups

Goals

Choose 1 or 2 goals/weaknesses to work on.