New Ulm CrossFit – WOD

Warm-up

3:00 Bike

Mobility

Roller-

Upper Back Lats

Specific low back

Lacrosse Ball-

Pec on wall

Shoulder on wall

Metcon

Metcon (AMRAP – Rounds and Reps)

25:00

2:00 Bike

8 Wall Balls

20 OH MB Flutters

4 Push-Ups (2,2,2,2)

12 Sit-Ups

8 Box Jumps (Step down)

6 Open Hand PVC Squats

Goals

Choose something you may be nervous about seeing in the open!