New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Bike or Row

8 Squat Jumps

6 Single Arm Floor Press (Each)

10 Alt V-Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

30:00 Clock

You Go, I Go

250/200m Row

2 Turkish Get-Ups (Each)

5 Lat. Eccentric Step-Ups (Each)

12 Alternating DB Curl & Press

12 DB Landmine Windmill

6 Push-Ups

**While partner 1 goes through a round, partner 2 bikes**

Cool Down

Ankle in lunge, Low Lunge Hip Opener

OH Squat on wall, Figure 4 on wall

Pigeon, Child’s Pose