New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Bike

5 Down dog to Cobra

30 Flutter Kicks

20 Singles

Mobility

Scorpion Hold

Thread the Needle

Child’s Pose

Breakdancer

Metcon

Metcon (AMRAP – Rounds and Reps)

25:00

2:00 Bike

5 Knee or Toe Above Hip

10 Alt. Iron Cross

10 Bent Lateral Fly

16 Shoulder Taps

30 Singles

20 DB Landmine Windmills

2-5 Strict Pull-Ups

Goals

Remainder of class spent on goals