New Ulm CrossFit – WOD

Warm-up

3:00 Bike

Mobility

Roller

Upper Back – Specific Low Back

Hamstrings – Quads

Crossover toe touch

Metcon

Metcon (AMRAP – Rounds and Reps)

30:00

2:00 Bike

10 MB Squat Cleans

10 Alt. Iron Cross

10 Banded Pull-Aparts

10 Bent Over BB Rows

25 Singles

6 Wall Balls

10 Single Arm Alt KBS

Goals

Remainder of class for goals