New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Active Spidermans

Ankle Stretch

Active Samson

Pigeon Pose

Air Squats

Wide Stance Side Lunge

WOD Warm-Up

1 Round

100 Meters (at estimated average split time)

100 Meters (+2 estimated average split time)

100 Meters (-5 estimated average split time)

Metcon

Start – 10 Hard Pulls

First 500 Meters – At Desired Split Time

Middle 1000 Meters – Desired Split Time +2 Seconds

Next 400 Meters – Desired Split Time -5 Seconds

Last 100 Meters – All Out Sprint

Rx: 2k Row (Time)

Max Effort 2k Row

Scale: 1000m Row (Time)

Max Effort 1000m Row