New Ulm CrossFit – WOD

Warm-up

2:00 Row

–then–

2 Rounds

8 Forward Lunges

10 Cross Toe touches

6 V-Ups

4 Dive bombers

Mobility

Child’s Pose – CP Lats

Thread the Needle

Butterfly Low Back

Break dancer

Manual Tricep

Metcon

Metcon (AMRAP – Rounds and Reps)

25:00

500m Conversational Row

14 Sit-ups

12 Step-ups

35 Singles

12 KBS – R

14 MB KB Hip Thrusts