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