New Ulm CrossFit – WOD

Warm-up

3 Rounds

200m Jog

10 Alt Knuckle Drags

20 Singles

6 Alt Spidermans

Mobility

Crossed Leg Forward Fold

Butterfly

Thread The Needle

Accessory Work

12 EMOM x 5 reps

Pausing Wall Ball Shots (on coaches call)

Go into squat and hold, wait for “shoot”,

do a shot and go right back into squat hold.

Keep going until coach says drop.

Metcon

Metcon (Time)

200m Run – Rest 1:00

400m Run – Rest 1:30

600m Run – Rest 2:00

800m Run
Score is total time including rests.