New Ulm CrossFit – WOD

Warm-up

3 Rounds

100m Run

10 Box Step Overs

5 V-Ups

Mobility

Pigeon on box

Ankle on box

Calves on rig

Metcon (4 Rounds for time)

4 Sets: (1 set every 8 minutes)

200m Run

10 DB Box Step Overs (50/35) (24”/20”)

20 Stick Sit Ups

10 DB Box Step Overs (50/35) (24”/20”)

200m Run

*Scale- 1st run 100, 35/25 DB’s

Accessory

8 Alt EMOM

E: 3-6 Strict Pull-Ups

O: 6 Burpees to rig