New Ulm CrossFit – WOD

Warm-up

5:00

10 Alt Forward Lunges

8 Squat Jumps

10 Sit-ups

4 Burpees

Mobility

Athletes Choice

Metcon

Metcon (No Measure)

0:00 to 20:00

00 Athletes Choice

10 Single Leg RDL (barbell each side)

12 Goblet Cossack Squat Holds

14 Single Arm PJ (Pause)

16 Alt V-Ups

18 Dubs or Singles

20:00 to 35:00

Barbell Work