New Ulm CrossFit – WOD

Warm-up

4:00

20 Singles

10 Alt V-Ups

5 Squat Jumps

5 Push-Ups

Mobility

PVC Drills on coach

Pass Throughs – Around the world

Post in center lats – Front Rack

Over Shoulder – Lunge

Hamstrings – Squat Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

25:00

50 Flutter Kicks

40 Singles

30 Russian Twists

20 Air Squats

10 V-Ups

3 Wall Walks

Goals

Remainder of class to work on goals