New Ulm CrossFit – WOD

Warm-up

4:00

8 Squat Jumps

5 Pause Pushups

6 Single Arm KB Thrusters

10 Sit-ups

Mobility

Roller:

Upper Back, Lats

Quads

Goals

12:00 Goals Session

Choose one or two goals

Example:

E: 8 Single Arm KB Fr Sqts

O: :20 HSH into 3 HSPU

Metcon

Metcon (No Measure)

4 Rounds

5:00 Row

8 Alt Spiderman’s

10 Knight to Ham

12 Alt Iron Cross

10 Alt Squat & Reach

8 Strict TTB