New Ulm CrossFit – WOD

Warm-up

5:00

4 Burpees

6 Squat Jumps

8 Push-ups

10 Lateral Lunges

Mobility

Frog Stretch

Thread the needle

Hip Capsule

Metcon

Metcon (AMRAP – Rounds and Reps)

30:00 Clock

1:00 Cardio (Run, Bike, Row, Burpees)

4-8 Strict HSPU

10 Box Jumps (Step down)

12 Alt DB Hang C&J

14 Alt V-Ups

16 Single Leg RDL’s (Total)

18 Dubs or 36 Singles