New Ulm CrossFit – WOD

Warm-up

3 Rounds

100m Jog

8 Air Squats

6 Push-Ups

8 Sit-Ups

Mobility

5:00 to roll out athletes choice

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00

200m Jog

16 Banded Step-Overs

12 Single Arm KBS

12 Lateral Step-Ups (6 ea)

12 Single Arm KB OH Press

15 Leg Raises
Treat as recovery pace OR amp up pace and weight to make a harder wod.

Goals

Choose 1 or 2 Goals/Weaknesses to work on.