New Ulm CrossFit – WOD

Mobility

Figure 4 – Candlestick – OHS

Couch – Elevated Pigeon

Hip Opener on box – Ankle

Banded Tri – Banded Fr. R Fix

Banded Lat – 25 Knuckle Drags

Knight to Hamstring

Metcon

Metcon (No Measure)

30:00

25 Jump Rope (any style)

40 Flutter Kicks

20 Banded Step Overs

12 V-Ups

6 Push-Ups

:30 Plank or HSH

10 Alt. Iron Cross

8 Box Jumps (step down)