New Ulm CrossFit – WOD

Warm-up

5:00

5 Push-Ups

10 Sit-ups

15 Air Squats

20 Jumping Jacks

Mobility

Athletes Choice for 4-6 Minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 OR (35:00 without goals)

Start each round with:

Run, Bike, Row, Jump Rope (your choice)

10 K2E Crunches

12 Step-ups (lateral or box facing)

14 Reverse Weighted Scorpions

16 Hollow Rocks

18 Superman to Hollow Rolls

36 Singles or Dubs

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If you choose not to work on goals, you can keep going until minute 35:00 on the clock with the workout.

Goals

15:00 to work on goals