New Ulm CrossFit – WOD

Warm-up

5:00

20 Singles

10 V-Ups

10 Lateral Lunges (total)

Mobility

Butterfly stretch

Pigeon

Squat Hold

1:00 each

Metcon

Metcon (AMRAP – Rounds and Reps)

35:00 Clock

35 Dubs or Singles

20 Alt V-Ups

16 Plyo Lunges

12 KBS – A

:30 HSH or Plank

12 Single Leg RDL per side
Intended as recovery, but feel free to pick up the pace and use heavier weights to get after it a bit more.